Watermelon is about 92% water with only 30 kcal per 100 g, so unsweetened watermelon juice is one of the lighter fruit juices at roughly 6–7 g of sugar per 100 ml. It can help weight management only by replacing higher-calorie drinks. It does not burn fat, and whole watermelon is more filling than juice because it keeps its fibre.
Why is watermelon juice a good swap?
| Drink (250 ml, approx.) | Calories | Sugar |
|---|---|---|
| Unsweetened watermelon juice | ~75–80 kcal | ~16 g |
| Orange juice | ~110 kcal | ~21 g |
| Cola | ~105 kcal | ~26 g |
| Milk tea with pearls | 200+ kcal | 30+ g |
Values are typical; check product labels. Swapping a daily soda or milk tea for unsweetened watermelon juice cuts calories and sugar.
What nutrients does watermelon provide?
- Water: about 92%, helpful for hydration.
- Lycopene: about 4.5 mg per 100 g, the pigment that makes it red.
- Vitamin C and vitamin A (from beta-carotene).
- Citrulline: an amino acid studied for blood flow and exercise; effects from normal servings are small.
What are the myths?
- “It burns fat” – no food or drink burns fat on its own.
- “It detoxes the body” – your liver and kidneys do this.
- “It doesn’t raise blood sugar” – watermelon has a high glycaemic index; juice without fibre is absorbed quickly. Portions matter.
How to use watermelon juice sensibly
- Keep portions to about 150 ml, or dilute with water or sparkling water.
- Choose unsweetened juice; added sugar cancels the benefit.
- Use it to replace soda or sweet tea, not as a meal replacement.
- After exercise, pair it with a protein-rich snack.
- Eat whole watermelon when you want to feel full.
Simple homemade watermelon juice
- Cut 500 g of seedless watermelon into cubes.
- Blend with a few mint leaves or a thin slice of ginger (optional).
- Add a squeeze of lime; strain if you prefer it smooth.
- Serve cold straight away – no sugar needed.
Watermelon drinks from ACM
ACM makes watermelon-flavoured drinks such as coconut water with watermelon and aloe vera with watermelon. These are flavoured drinks, so check sugar per serving. See the watermelon juice category.
Frequently asked questions
Does watermelon juice help you lose weight?
Only by replacing higher-calorie drinks. Weight loss depends on overall diet and activity.
How many calories are in a glass of watermelon juice?
About 75–80 kcal in 250 ml of unsweetened juice.
Is watermelon juice good after exercise?
It rehydrates and gives some carbohydrate; add protein for recovery.
Can people with diabetes drink watermelon juice?
Small portions may fit, but whole fruit is better. Follow medical advice.
