Is Muskmelon Good for Weight Loss?

Medically Reviewed By DR. HARDIK BAMBHANIA, MBBS, MD , 8 Years of Experience June 27, 2024

Ah, muskmelon! This summertime treat is more than just delicious. Its sweet, refreshing flesh is packed with water, making it a perfect way to beat the heat and stay hydrated. But muskmelon’s benefits go beyond just quenching your thirst. This vibrant fruit boasts a range of essential nutrients that can contribute to overall health, and even play a role in weight management efforts.

Evidence suggests its cultivation dates back to over 3,000 years ago, with origins traced to Africa or Central Asia. Its sweetness captured the hearts (and taste buds) of people across continents, becoming a prized food in ancient Egypt, Rome, and beyond. Today, muskmelon varieties continue to be cultivated worldwide, offering a taste of summer in every bite. Let’s explore the role of muskmelon for weight loss!

Is Muskmelon Good for Weight Loss?

Muskmelon is good for weight loss for a few reasons. First, it’s low in calories and fat, with a cup containing around 34 calories as per USDA. Second, it’s packed with water, which can keep you feeling full and prevent overeating. This high water content also makes it a refreshing and hydrating alternative to sugary snacks. The fiber in muskmelon aids digestion. Even the seeds are a good source of fiber, adding to its weight-loss friendly qualities.

Nutritional Value of Muskmelon

One hundred grams of raw muskmelon packs a surprising amount of nutritional goodness! As per USDA, here’s a breakdown of some key nutrients:

Nutrient Amount
Water 90.2g
Calories 34
Total Fat 0.19g
Total Carbohydrate 8.16g
Fiber 0.9g
Sugar 7.86g
Vitamin C 36.7mg
Vitamin A 169µg (3380 IU)
Vitamin K 2.5µg

Water (90.2g): This makes muskmelon a naturally hydrating fruit, perfect for keeping you cool and refreshed, especially during hot weather.

Calories (34): Low in calories, muskmelon can be a guilt-free snack or a healthy addition to weight management plans.

Carbohydrates (8.16g), Sugars (7.86g), and Fiber (0.9g): Muskmelon provides natural sugars for energy, along with some fiber to aid digestion and promote feelings of fullness.

Vitamin C (36.7mg): A powerful antioxidant, Vitamin C supports a healthy immune system.

Vitamin A (169µg) and Beta-Carotene (2020µg): These contribute to healthy vision and skin.

Muskmelon also boasts small amounts of folate, potassium, and vitamin K, all contributing to overall health.

This impressive nutrient profile makes muskmelon a valuable addition to a balanced diet. Let’s explore how it can specifically influence weight management efforts in the next section.

Read More: Best Indian Diet Plan Chart for Weight Loss

Muskmelon Benefits for Weight Loss

Muskmelon Benefits for Weight Loss

Muskmelon is good for weight loss, offering a combination of properties that can support your goals:

Low Calorie Count:

With only 34 calories per 100 grams, muskmelon is a light and satisfying snack that won’t blow your calorie budget. Compared to higher-calorie options like chips or cookies, muskmelon for weight loss is a much better option in terms of satiety without the guilt.

Hydration Hero:

Over 90% of muskmelon’s weight is water, making it a natural hydrator. This high water content plays a key role in weight management. When you’re adequately hydrated, your body feels fuller, potentially reducing cravings and helping you manage portion control throughout the day. Staying hydrated can also improve your body’s efficiency in using stored energy, potentially aiding weight loss efforts.

Fiber Power:

The fiber content in muskmelon, around 0.9 grams per 100 grams, is a double win for weight management. Fiber helps keep you feeling full for longer, promoting satiety and potentially reducing cravings. Additionally, fiber plays a role in regulating blood sugar levels. Stable blood sugar helps prevent those energy crashes that can lead to unhealthy snacking choices that can sabotage your weight loss goals.

Potassium Potential:

While more research is needed to fully understand the connection, a study by MDPI suggests potassium may play a role in reducing body fat. Muskmelon is a good source of potassium, containing around 187 milligrams per 100 grams. This makes it a potentially beneficial addition to your weight management plan, alongside a balanced diet and exercise routine.

Read More: Is Diabetes An Unexplained Reason For Weight Loss?

Healthy Ways to Consume Muskmelon

Muskmelon’s versatility shines when it comes to incorporating it into your diet. Here are some healthy ways to enjoy its refreshing taste:


The simplest and most satisfying way to enjoy muskmelon is in its natural state! Cut it into wedges, cubes, or balls for a light and hydrating snack.


Diced muskmelon adds a delightful sweetness and juicy texture to salads. Pair it with leafy greens, feta cheese, and a drizzle of balsamic vinaigrette for a refreshing summer salad. You can also use muskmelon balls to create a beautiful and healthy fruit salad.


Blend muskmelon with yogurt, spinach, and a touch of honey for a power-packed smoothie that’s both nutritious and delicious.

Sweet Treat:

Freeze muskmelon chunks for a healthy, frozen treat on hot days.

Cold Soup:

Make a refreshing cold gazpacho soup by blending muskmelon with cucumber, tomato, and a touch of garlic.

Muskmelon Juice for Weight Loss:

While muskmelon juice can be a refreshing drink, it’s important to be mindful when using it for weight loss. The juicing process can concentrate the natural sugars in muskmelon, potentially negating some of the benefits of whole fruit consumption.

Here’s why whole muskmelon is a better option:

Fiber Advantage: Juicing removes most of the fiber from muskmelon, which plays a crucial role in promoting satiety and blood sugar control.

Sugar Control: Whole muskmelon allows you to manage your sugar intake better. You can control the portion size and avoid added sugars often found in store-bought juices.

If you do choose muskmelon juice, make it at home with minimal added sugars and enjoy it alongside a balanced meal.

Read More: Lose Your Weight to Reverse Diabetes


Muskmelon helps in weight loss due to several reasons. It is packed with over 90% water which keeps you hydrated and fights cravings. It also boasts essential vitamins, minerals, and fiber for overall health. Plus, its low calorie count and potential role in reducing body fat make it a great ally for weight management. So ditch the fad diets and embrace the refreshing power of muskmelon! Incorporate it into your meals, enjoy it fresh, or get creative with smoothies and salads.

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

FAQ’s(Frequently Asked Questions)

How good is muskmelon for weight loss?

Muskmelon can be a helpful addition to a weight loss diet. It’s low in calories and high in water, which can help you feel full and satisfied. However, it’s important to remember that weight loss is about creating a calorie deficit overall. Muskmelon on its own won’t lead to weight loss.

Can I lose weight eating just muskmelon?

No, you shouldn’t try to lose weight by eating just muskmelon. While it has some beneficial nutrients, it lacks the protein, healthy fats, and other essential nutrients your body needs to function properly. A balanced diet is key for healthy and sustainable weight loss.

How much muskmelon should I eat for weight loss?

The ideal amount of muskmelon for you will depend on your overall calorie intake and weight loss goals.

Is muskmelon juice good for weight loss?

Muskmelon juice can be part of a weight loss plan, but there are a few things to consider. Juicing removes the fiber from the fruit, which can be helpful for digestion but also means you’ll feel full for a shorter amount of time. Additionally, some store-bought juices may have added sugars, which can counteract weight loss efforts.
If you’re considering melon juice, it’s best to make it fresh yourself and avoid varieties with added sugars.

Last Updated on by Dr. Damanjit Duggal 


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