In a calorie-conscious society, even the most innocent fruit can become an object of suspicion. This time, the watermelon is under scrutiny.
As interest in a healthy lifestyle increases, consumers have become more attentive to seasonal fruits, especially watermelon. Its sweetness and juiciness sometimes raise doubts as being “too tasty to be harmless.” There’s a common notion that “watermelon makes you gain weight.” But does this claim have a scientific basis, or are we simply caught in yet another food myth? EastFruit investigates.
Hydration and Antioxidants: The Real Strength of Watermelon
Firstly, watermelon consists of more than 90% water. From a nutritional standpoint, it’s an almost ideal summer food: it effectively hydrates the body, aids in removing excess sodium, and, thanks to its potassium, vitamin C, A, and B6 content, supports heart function, skin health, and immunity.
The key bioactive component in watermelon is lycopene, a carotenoid also found in tomatoes, responsible for its red color. Lycopene is a potent antioxidant capable of lowering levels of harmful cholesterol and reducing the risk of cardiovascular diseases.
Additionally, citrulline, an amino acid present in watermelon flesh, has been scientifically shown to aid in vasodilation, thereby normalizing blood pressure. It’s no surprise watermelon is increasingly promoted not merely as a summer dessert but as a functional food.
Read also: First Batches of Locally Grown Watermelons Appear on the Ukrainian Market
Sugar in Context: Does Watermelon Really Cause Weight Gain?
A widespread myth is that watermelon contains excessive sugar. In reality, 100 grams of watermelon has about 6-7 grams of natural sugars and approximately 30 calories. By comparison, a banana contains around 90 kcal, and an apple around 50–60 kcal. Even a larger serving of watermelon (300-400 grams) rarely exceeds 100 kcal.
Watermelon does have a high glycemic index, but its glycemic load is low. This means its impact on blood glucose levels is minimal, especially when consumed as part of a balanced diet.
Supporting this, an experimental study published in Nutrition Journal showed participants who replaced high-calorie snacks with watermelon daily experienced reductions in body weight, body fat, and blood pressure.
Moderation and the Myth of “Nighttime Harm”
Indeed, watermelon isn’t a magical berry. Consuming it excessively can cause bloating, particularly for individuals with sensitive gastrointestinal tracts. However, this relates more to quantity rather than the fruit itself.
It’s also advisable not to combine large amounts of watermelon with other foods late at night. Nevertheless, the myth claiming “eating watermelon at night causes weight gain” is scientifically unfounded. Weight gain requires an overall calorie surplus, not simply a nighttime fruit.
Rising Popularity and Consumption Culture
As Ukrainian consumers become more informed, their perception of everyday foods is shifting. What yesterday was regarded as sugary water today is recognized as a source of micronutrients and potentially protective compounds.
According to the supermarket chain “Silpo,” watermelon sales in Ukrainian supermarkets increased by 18% in July 2025 compared to last year. This indicates not only a seasonal peak but also a change in consumer habits.
Conclusion: Watermelon is Not Guilty
“As with most foods, context is key. If watermelon is part of a balanced diet rich in vegetables, proteins, and healthy fats, it becomes an ally rather than an enemy. It should neither be idealized nor unjustly suspected,” emphasizes Kateryna Zvierieva, Development Director of the Ukrainian Horticultural Association (UHA) and head of the analytical platform EastFruit.
In an era when informational noise often replaces scientific facts, a critical approach remains essential. Watermelon is just watermelon: tasty, refreshing, and entirely innocent.
