Is melon good for fat loss?

Melon is good for weight loss, as it has a great nutritional value. It’s high in vitamin C, carotenoids, minerals, water and fiber. These compounds help burn fat and control appetite.

Melon has few calories

Above all, melon is good for weight loss, as it’s pretty low in calories. Most popular melon varieties, like cantaloupe and honeydew melon, have about 60 calories per serving.

We lose weight and burn body fat when we consume fewer calories than we burn. So, we should eat many low-calorie, filling foods, like melons.

As melon is low in sugars, even people with diabetes and people on keto can consume reasonable amounts.

Honeydew melon contains 8.1 grams of sugars per 100g. A 1-cup serving contains almost 14 grams of sugars, while a large wedge contains up to 13 grams of sugars. Cantaloupe melon contains slightly less than 8 grams of sugars per 100g. Casaba melon contains about 30% less sugar than the other two most popular melon varieties. It contains 5.7 grams of sugars per 100g or 9.7 grams per serving.

The sugar content of honeydew melon is 36% fructose, 33% glucose, and 31% sucrose.

Melon controls appetite

If you want to lose weight and burn more body fat, you should consume many foods high in fiber, protein, and water. They’re the most satiating foods. They help us follow a low-calorie diet for a long time.[1]

Moreover, melons are high in fiber and water, while they contain about 1.3 grams of protein per 100g.[2]

Cantaloupe is rich in fiber. It contains 0.9 grams of fiber per 100g. A 1-cup serving contains about 1.5 grams of fiber which is 5.5% of the recommended daily intake. Most melon varieties have a similar fiber content, between 0.8 and 0.9 grams of fiber per 100g.

Melons contain both soluble and insoluble fiber. They’re particularly high in insoluble fiber, though. About 75% of the total fiber content of melon is insoluble fiber. Only 25% is soluble fiber.[3]

Insoluble fiber doesn’t dissolve in water. It absorbs water, making the stool softer, helping defecation. On the other hand, soluble fiber dissolves in water, turning to a gel. It slows down digestion and has satiating effects. Hence, it supports weight loss

Therefore, melon consumption can manage appetite and decrease cravings for fattening food. So, the best time to eat melon is before a high-calorie meal. Also, prefer eating melon, instead of a fattening sweet.

Melon hydrates the body

Most melon varieties, like cantaloupe and honeydew melon, are 90% water! Moreover, there are melon varieties, like Navajo, which are almost 95% water!

It’s vital to get high amounts of water every day. We can get high amounts of water from beverages as well as food.

Most fruits are excellent sources of water. First, they’re rich in high-quality, purified water.

Furthermore, fruits are high in electrolytes. When we sweat, we lose both water and electrolytes. We have to replenish them as well. Plain water is poor in electrolytes. We have to get them from food.

Proper hydration is vital for weight loss. High water intakes can increase energy metabolism, reduce total energy intake, and increase lipolysis. In other words, water helps the body burn more fat.[3]

Vitamin C in melons is good for fat loss

Also, melons are a good dietary source of many antioxidant compounds. Above all, melons are high in vitamin C. They contain between 8 mg and 37 mg of vitamin C per 100g, depending on the variety.

Cantaloupe is the richest variety in vitamin C. It contains 37 mg of vitamin C per 100g, or about 60 mg per serving! Hence, melon provides up to 66% of the recommended daily intake of vitamin C.

It’s important to get high amounts of vitamin C to maintain a healthy body weight, burn fat, and reduce waist circumference!

Vitamin C is naturally present only in plant-based foods.

Potassium supports weight loss

Furthermore, melon is a good dietary source of potassium. It contains up to 267 mg of potassium per 100g, or 427 mg per serving. Melon provides up to 12.5% of the recommended daily intake.

Following a diet high in potassium is good for weight loss! High potassium intakes have been linked to a lower Body Mass Index, smaller waist circumference, and a lower risk of obesity.

Also, potassium is involved in fat metabolism. It helps the body burn more fat. Moreover, potassium may improve insulin sensitivity and control blood glucose levels!

Iron helps lose weight

In addition, melon contains small amounts of iron. A serving provides about 2% of the recommended daily intake.

Iron is important for weight loss. It’s involved in energy metabolism, and glycemic control.[4]

Obesity is a risk factor for iron deficiency, which is the most common nutritional deficiency worldwide. Losing weight can lead to improved iron status, due to increased iron absorption.[5]

Moreover, the treatment of iron deficiency may help lose weight, reduce waist circumference, and improve Body Weight Index.[6]

Common foods rich in iron are beans, kale, eggs, potatoes, and dark chocolate!

Carotenoids in cantaloupe are good for weight loss!

Also, cantaloupe is the only common melon variety high in carotenoids. A serving of cantaloupe contains 3,230 mcg of beta-carotene! Other melon varieties contain negligible amounts.

High consumption of carotenoids has been linked to decreased waist circumference and Body Mass Index.[7]

Actually, carotenoids contribute to the prevention and treatment of obesity. They help the body burn belly fat, fight inflammations, and prevent insulin resistance.[8,9]

How much melon can I eat a day?

Most people can eat melon daily. We should consume at least 5 servings of fruits and vegetables daily.[10]

Therefore, eating a cup or a large wedge of melon is great for people who want to lose weight. Certainly, you can eat more. But, better consume a wide variety of fruits a day in order to get all the necessary vitamins. Moreover, every fruit has unique phytonutrients and antioxidant compounds.

What’s the best time to eat melon for weight loss?

You can consume melon at any time of the day.

You can still lose weight, if you eat melon after dinner or lunch, instead of a fattening sweat. Once again, melon can help us consume fewer calories. Caloric deficit is key for weight loss.

As a Dessert

Although, honeydew melon and cantaloupe are low in calories, they contain enough sugars to satisfy your sweet tooth. Even people with diabetes and people on keto can consume melon in moderation.

In the Morning

Another great time to eat melon is at breakfast or at brunch. Melon is high in antioxidant compounds, like vitamin C and carotenoids. Cantaloupe is the richest melon variety in both vitamin C and carotenoids! Consuming many foods high in antioxidants can protect us from air pollution, smoke, and sun radiation. These are key risk factors for oxidative stress, which can lead to chronic diseases.[11,12,13]


Furthermore, you could eat melon after a workout, a race, or any intense physical activity which make us sweat. First, melon hydrates the body, as it’s 90% water. Also, melon is a good dietary source of electrolytes. It’s particularly high in potassium. A serving provides more than 12% of the recommended daily intake of potassium.

We have to replenish fluids as well as electrolytes after exercise. Otherwise, electrolyte imbalances may occur, leading to adverse effects, like cramps. Drinking plain water, without replenishing electrolytes, makes things worse.

Furthermore, sugars in melon supports the replenishment of muscle glycogen. Sugar in melon helps athletes recover faster after exercise.

At Dinner

As melon is about 90% water, you should avoid consuming it right before bedtime. It may make you want to pee during the night, disturbing your sleep. A good night’s sleep is essential for weight loss.[14]

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