Weight Loss

Is Muskmelon Good for Weight Loss?

Aditi Shenai

May 5, 2023

Muskmelon, or cantaloupe, is a popular fruit that finds its way into every household during the scorching summer months. With its soft melting texture and sweet taste, it is a people’s favourite and is consumed in various ways to keep oneself hydrated and cool. Whether eaten as it is, juiced, or added to salads and smoothies, muskmelon is a versatile fruit that is relished by many. But, with its sweetness comes the question – Is Muskmelon good for weight loss?

Many people are sceptical about consuming fruits as a part of their weight loss diet due to their high sugar content. However, muskmelon is often considered a healthy fruit due to its high water content and low calories. Despite this, there are doubts about whether muskmelon is suitable for weight loss. The following sections shed light on the various aspects of muskmelon and its impact on weight loss.

Muskmelon: An Overview

Muskmelon is a powerhouse of nutritional benefits. Also known as nutmeg melon, it is celebrated for its musky-scented sweet juicy orange flesh. Muskmelons are extremely popular and mostly eaten fresh. 

There are numerous advantages associated with the consumption of this fruit. For example, it may help hydrate you, improve hair texture, skin health, enhance immunity, and help improve eye health.

Nutritional Value of Muskmelon

As per USDA, one hundred grams of raw muskmelon contains the following nutrients.

  • Water: 90.2g
  • Calories: 34
  • Total Fat: 0.19g
  • Total Carbohydrate: 8.16g
  • Protein: 0.84g
  • Fibre: 0.9g
  • Sugar: 7.86g
  • Vitamin C: 36.7mg
  • Folate: 21µg
  • Vitamin A: 169µg (3380 IU)
  • Beta Carotene: 2020µg
  • Vitamin K: 2.5µg

Muskmelon and Weight Loss

Hydration Booster

As shown in its nutritional value, muskmelon’s high water content makes it a hydrating addition to your diet. Research shows that consuming foods with high water content, such as muskmelon, can aid in weight loss by promoting satiety and reducing the likelihood of overeating. Moreover, research indicates that people who consume more water-rich foods have a lower body mass index (BMI) and are more likely to meet their weight loss goals.

Low in Calories

Muskmelon is also low in calories, making it an excellent option for losing weight. One cup of diced muskmelon contains only 46 calories, making it a perfect snack or addition to your meals. 

High in Nutrients

Muskmelon is low in calories and rich in essential nutrients that support weight loss. For example, as per research, vitamin C, in high amounts in muskmelon, is a powerful antioxidant that can help reduce oxidative stress associated with obesity. 

As per research, vitamin C intake can also reduce the risk of several conditions, including hypertension, stroke, and atherosclerosis.

Muskmelon is also rich in beta-carotene. Research shows that Beta Carotene support healthy weight loss by reducing inflammation and enhancing fat breakdown. A study found that participants who supplemented their diet with beta-carotene experienced a reduction in body weight and body fat percentage.

Natural Diuretic

Muskmelon is also a natural diuretic, which helps flush out toxins and excess water from your body. This reduces bloating and swelling. Furthermore, it can also help you feel lighter and more energetic, motivating you to continue your weight loss efforts.

Sugar Content

While muskmelon is sweet, it is relatively low in sugar, with only 7.86g per 100g. This is lower than other fruits such as mangoes and bananas. One cup of diced muskmelon contains only 9g of sugar. Therefore, muskmelon can be a part of a healthy weight loss diet, and its sugar content is not likely to lead to weight gain.


Muskmelon can aid in weight loss owing to its low-calorie and high water content, essential nutrients, and natural diuretic properties. By incorporating muskmelon into your diet, you can support your weight loss goals while enjoying a tasty and refreshing snack or addition to your meals.

Other Health Benefits

Prevents Constipation

Muskmelons are an excellent water source and contain some fibre. These components are essential for maintaining a healthy digestive system. The high water content in muskmelon helps keep the body hydrated, while the fibre helps regulate bowel movements and prevent constipation.

Improves Vision

Muskmelons are rich in nutrients that promote healthy eyesight, including beta-carotene, zeaxanthin, and lutein. As per research, these antioxidants protect the eyes from oxidative stress, which can lead to vision problems and a decline in eye health as we age. Muskmelons are also a good vitamin A source, which helps maintain healthy eyesight. Vitamin A also supports the overall health of the eyes and retina.

Eases Bones and Muscles Pain

Studies show that potassium does wonders in maintaining the health of your bones and muscles. Muskmelon is a good source of potassium, a mineral that helps maintain bone and muscle health. Potassium is essential for skeletal system functioning and helps prevent muscle cramps and stiffness.

Muskmelon also contains vitamin C, which stimulates collagen development in muscles and bones. Collagen is a protein that keeps the bones and muscles strong and healthy. It even contains phytochemicals and anti-inflammatory compounds that protect the bones and joints against oxidative stress and reduce inflammation, making it beneficial for people with rheumatoid arthritis.

It Helps Cure Stomach Ulcers

Muskmelon has cooling effects and is known to soothe the stomach. It contains a high water content that encourages regular bowel movements, which can help treat stomach ulcers. The vitamin A in muskmelon has been shown to protect against stomach ulcers. In addition, the fruit’s antioxidant and anti-inflammatory qualities improve your immunity by encouraging the development of immune system-boosting cells, further aiding in the treatment of ulcers.

It Eases Menstrual Cramps

Muskmelon is rich in vitamin C, which has anti-inflammatory properties that can help reduce the intensity of menstrual cramps. Vitamin C can also help increase iron absorption, essential for women during their menstrual cycle. The potassium content in muskmelon can also help reduce water retention and bloating that often occurs during menstruation. Additionally, the fruit is rich in antioxidants such as beta-carotene and lutein, which can help reduce inflammation and pain associated with menstrual cramps.


Muskmelon is a nutritious fruit with numerous health benefits besides weight loss. It is rich in water and contains some fibre, aiding digestion and preventing constipation. It also contains vitamins A and C, potassium, and antioxidants that promote healthy eyesight, ease bone and muscle pain, treat stomach ulcers, and reduce menstrual cramps. Incorporating muskmelon into your diet can be a delicious and healthy way to improve your overall health and well-being.

Healthy Ways to Consume Muskmelon

Muskmelon can be a healthy snack to help you lose weight. This sweet and tasty fruit is low in calories and has a lot of water content, making it the perfect snack for those looking to shed a few pounds.

Sliced Muskmelon

To enjoy muskmelon as a snack, simply slice it up into bite-sized pieces and add it to your salads or use it as a topping for yoghurt or oatmeal. When selecting your muskmelon, choose fruit that is firm to the touch and has a pleasant fragrance.

Muskmelon Salad

If you want something more substantial, make a muskmelon salad. This nutritious and delicious dish is packed with vitamins A and C, leaving you feeling full and satisfied. Cut your muskmelon into bite-sized pieces and mix it with other fruits, such as berries or kiwi, and seeds to add variety and nutrients. You can pair it with refreshing vegetables like cucumber or mint for a savoury twist. Drizzle some honey or a squeeze of lime juice to enhance the flavour of the muskmelon, and voila! You’ve got a delicious and nutritious salad perfect for weight loss.

Muskmelon Smoothie

For a refreshing and hydrating drink, try making a Muskmelon smoothie. Simply blend your ripe muskmelon with your favourite liquid, like almond milk or coconut water, and any other fruits or veggies you like. You can even add protein powder or other supplements to boost your smoothie’s nutritional supplement.

Muskmelon Seeds

Don’t forget to make use of the muskmelon seeds, too! They are more nutritious than the fruit, so don’t throw them away. Instead, try pulping or adding them to your fruit salads for an extra dose of goodness.


Incorporating muskmelon into your diet is easy and delicious. Whether you’re snacking on sliced muskmelon, enjoying a refreshing muskmelon salad, or sipping on a delightful muskmelon smoothie, you will give your body the nutrients it needs to help you meet your weight loss goals.


While muskmelon is an excellent fruit for weight loss, you should keep a few precautions in mind. First, consume muskmelon in moderation, as overeating can lead to excess sugar intake. If you have any allergies or medical conditions. In that case, it’s best to consult a healthcare professional before adding muskmelon to your diet. Further, be sure to thoroughly wash the fruit before consuming it to avoid any potential contamination.

HealthifyMe Suggestion

Muskmelon is an ideal summer fruit. You can add diced muskmelon to your morning bowl of oatmeal or yoghurt for a filling and nutritious breakfast or, make a refreshing muskmelon smoothie with low-fat milk or yoghurt. Alternatively, you can include muskmelon pulp in your diet as a quick pick-me-up or a snack. These melon drinks can replace your sugary beverages.

The Final Word

Muskmelon is an excellent addition to any weight loss diet plan. Its low-calorie and high water content helps keep you full and satisfied for extended periods, reducing the likelihood of snacking on unhealthy foods. Additionally, muskmelon is loaded with essential vitamins and minerals, making it an excellent choice for overall health and wellness. When consuming muskmelon, it’s vital to be watchful about portion sizes to avoid consuming too much sugar. Adding muskmelon to your diet can be a simple and delicious way to support your weight loss goals and improve your overall health.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions

Q: What is muskmelon?

A: Muskmelon is a tasty fruit that is a member of the cucurbit family. Its juicy flesh is sweet and fragrant, and it has a round or oval shape with textured skin that is often ribbed or netted. People consume it solo or add them to salads, smoothies, and desserts.

Q: Is muskmelon beneficial for weight loss?

A: Including muskmelon in your diet can aid in weight loss since it has a low-calorie count. In addition, this fruit also has various vitamins, minerals, and antioxidants that benefit weight loss. Nevertheless, consuming muskmelon moderately and alongside a balanced diet is crucial to achieving long-term weight loss.

Q: How does muskmelon help with weight loss?

A: Muskmelon can help with weight loss in several ways. First, it has a low-calorie count and a trace amount of fibre content, which can aid in lowering calorie intake and promoting satiety. Secondly, it contains several nutrients such as minerals, vitamins, and antioxidants that support overall health and well-being, which can help improve metabolism and promote weight loss. Finally, muskmelon is a hydrating fruit that can help prevent dehydration, which is often mistaken for hunger and can lead to overeating.

Q: How many calories are in muskmelon?

A: One cup of diced muskmelon contains approximately 53 calories. However, the exact calorie count may vary depending on the size and ripeness of the fruit. It’s important to note that although muskmelon is low in calories, consuming excessive amounts can still contribute to calorie intake and hinder weight loss efforts.

Q: Can eating too much muskmelon hinder weight loss progress?

A: Yes. overeating muskmelon can hinder weight loss as it can contribute to calorie intake. While muskmelon is a low-calorie fruit, excessive consumption can still lead to an overall caloric surplus and hinder weight loss efforts. Therefore, consuming muskmelon with a regular exercise routine is vital to achieving sustainable weight loss results.

Q: What are the other health benefits of muskmelon?

A: Muskmelon offers several health benefits due to its nutrient content. It has plenty of vitamins A, C, and K, which help with blood coagulation, skin health, and immune system function. It also contains potassium and magnesium, which help regulate blood pressure and support heart health. In addition, beta-carotene and lutein help prevent cellular damage and lower the risk of chronic illnesses. Finally, muskmelon is a hydrating fruit that can help maintain electrolyte balance and to avoid dehydration.

Q: How can muskmelon be incorporated into a weight loss diet?

A: Consume it as a snack or add it to desserts, salads, and smoothies. For example, use muskmelon as a topping for green salads or enjoy it as a healthy dessert option by grilling or roasting it with a sprinkle of cinnamon or a drizzle of honey.

Q: Is there a specific time of day when it is best to eat muskmelon for weight loss?

A: There isn’t a specific time of day when it’s best to eat muskmelon for weight loss. However, consuming muskmelon as a mid-morning or mid-afternoon snack can help curb hunger and prevent overeating at mealtimes. Remember to consume muskmelon in moderation as part of a balanced diet to achieve sustainable weight loss results.

Q: Are there any risks or side effects of eating muskmelon while trying to lose weight?

A: No specific risks or side effects are associated with eating muskmelon while trying to lose weight, as it is a healthy and nutritious fruit. However, excessive muskmelon may cause digestive discomfort or diarrhoea due to its high water content. Additionally, some individuals may be allergic to muskmelon, which can cause symptoms such as itching, swelling, and difficulty breathing. If you experience any adverse reactions after consuming muskmelon, it’s best to consult a healthcare provider.

Q: How much muskmelon should be consumed daily for weight loss?

A: It depends on factors including age, gender, weight, and amount of physical activity. As a general guideline, consuming 1-2 cups of muskmelon daily as part of a balanced diet and regular exercise can support weight loss efforts. Consuming muskmelon in moderation and as part of a varied diet that includes other fruits, vegetables, whole grains, lean proteins, and healthy fats is essential to ensure adequate nutrient intake.

Research Sources

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About the Author

M.Sc in: Dietetics and Applied Nutrition from Manipal University. Worked: All over India and have been involved in helping set up nutrition departments in start ups. Interested in lifestyle based nutrition. Mantra: A healthy lifestyle isn't a choice to be made or discarded, it's a way of life!

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