Is watermelon good for you? Experts explain calories, sugar content

Known for its vibrant color, refreshing sweetness and crisp, juicy texture, watermelon is a warm-weather favorite that shows up at picnics, barbecues and beach days across the country.

But watermelon is more than just a summer treat. Made up of over 90% water, it is naturally hydrating and contains electrolytes that can help replenish the body after exercise or time in the sun. It also provides a range of vitamins and antioxidants, making it a light, nutrient-rich option that can fit into a balanced diet.

We spoke with an expert to break down what makes watermelon stand out from other fruits, from its hydration benefits to its key nutrients and how it supports overall health.

Is watermelon good for you?

Watermelon has a host of health benefits including protecting one's joints from inflammation, improving digestive conditions and being more rich in lycopene than any other fruit. Lycopene is an important antioxidant that has been linked to a decreased risk of cancer and heart disease. 

The fruit is also a great source of beta-carotene, which works to protect one's body from damaging molecules called free radicals. Watermelon is also "high in fiber, vitamins, minerals and healthful phytochemicals," Carol Johnston, professor and senior associate dean of faculty success in the College of Health Solutions at Arizona State University, previously told USA TODAY. Phytochemicals strengthen one's immune system and helps to prevent DNA damage. 

Karen Collins, a registered dietitian and nutrition advisor to the American Institute for Cancer Research, previously told USA TODAY the fruit is an excellent source of vitamin A, vitamin C and "helps boost potassium and magnesium consumption, minerals that contribute to healthy blood pressure." 

Can watermelon help you lose weight? 

Another one of watermelon's health benefits is that it is low in calories while still being filling, making it a popular food some turn to when trying to shed weight. Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet, praised watermelon as one weight management tool because it is "high in water, high in fiber and low in calories. Water and fiber are two components in satiety, the feeling of being full," she explained. 

A cup of diced watermelon has less than 50 calories and offers about 0.6 grams of fiber and 0.9 grams of protein. 

How much sugar does watermelon have?

While Johnston said watermelon "satisfies the sweet tooth," it has less sugar than many other popular fruits. Mangoes, grapes, cherries and pears all have more grams of sugar per serving than watermelon. But watermelon still has about 17 grams per slice, so it's best not to load up on too much of it at once. 

And while it's often eaten by the slice, the fruit's "natural sweetness" also makes it a good option to mix with other fruits and vegetables and can "keep salads both healthful and far from hum-drum," said Collins. 

Watermelon pieces in a pitcher of water are often used to create fruit water, which can help "cut down on the temptation to choose sugar-sweetened drinks," Collins explained. "And you can nibble on watermelon chunks from a bowl or platter and feel quite full without unintentionally overdoing it on calories," she added.  

Is watermelon healthy to eat every day? 

Erring on the side of consuming too much fruit is preferred over eating too little. Still, Collins advised pairing watermelon with other foods.

"Trying to fill up on nothing but bowls of watermelon is not leaving room for other foods that provide nutrients you need for overall health," she said. "But watermelon can be a great partner in shaping eating habits and helping maintain a healthy weight."