Is Watermelon Keto? Nutrient, Benefits, and More

Fruits with a high sweet taste are generally high in carbs. Nutritionists usually prohibit their place in ketogenic diets. A keto diet means you reduce your carbohydrate consumption at an intensive level. This change in diet induces ketosis in your body. During ketosis, you don’t have enough sugar to burn; your liver begins to burn stored fat.

If you consume high carbs fruits, it will kick you out of ketosis. In general, this will result in ineffective weight loss.

Watermelon is one of the most favorite fruits in summer. It is a high delightful fruit with attractive red color, a high sweet taste, and is full of water. All its features are necessary to hydrate and cool your body during summer.

Dr. Breg, a keto diet consultant, suggests that you can add watermelon to your keto diet under the carbs limit. But, he strongly advised avoiding watermelon if your metabolism is slow.

Usually, watermelon is controversial as the ketogenic diet. Some experts exclude this fruit entirely from the ketogenic diet. In contrast, others allow it with strict portions and calories.

Watermelon Nutritional Value

There is no doubt that watermelon is one of the best-tasting and refreshing fruits. Moreover,  watermelon is one of the most delicious fruits with the lowest calories. The United States Department of Agriculture (USDA) has a broad food database. According to that, 100g of watermelon will provide you only 30 Kcal. This value is even less than that of berries.

Component Amount /100g
Water 92g
Carbohydrates 7.5 g
Protein 0.61g
Fiber 0.4g
Fat 0.15g
Calcium 7mg
Magnesium 10mg
Phosphorus 11mg
Sodium 1mg
Cholesterol 0mg
Potassium 112 mg


One cup of watermelon (154 grams) has plenty of vitamins and minerals. This one cup can cover your necessary reference daily intake (RDI). Especially the following nutrients if you consume this one cup.

  • Magnesium: 4%
  • Potassium: 5%
  • Vitamin A: 18%
  • Vitamin C: 21%
  • Vitamins B1, B5, and B6: 3%

Lycopene is a vital carotenoid that is present in red-colored fruits and vegetables.  Watermelon is one of the highly rich in lycopene foods. It has almost 40% more lycopene than that of raw tomatoes. This powerful antioxidant has direct links to several health benefits. These include lowering inflammation, cancer, and cardiovascular diseases.

What is Watermelon Glycaemic Index (GI)?

The glycemic index denotes GI is a value that represents how quickly any food spikes blood sugar levels. The countdown time is after two hours of meal consumption. The scale of glycemic index analyzes foods with standard glucose. The GI value is a number that lies between 0 to 100

The GI value of watermelon lies between 76 and 77 which is a high GI value. It reflects that consumption of watermelon can raises blood sugar levels. Besides, it can disturb insulin levels fast after absorption as well.

Is Watermelon a Keto-Friendly Fruit?

Watermelon fruit is not very keto-friendly. The high GI value and carbs content of watermelon pose problems. These are the main reasons for its exclusion from the ketogenic diet. It is not a good idea at all to use watermelon if you are in the Keto Induction stage.

But, if you are in the midst of a Keto-Adaptation or Metabolic Flexibility phase. A small amount of watermelon won’t hurt.

Watermelon Health Benefits

Watermelon is not only fruit with fantastic taste. But it also has various excellent health benefits. Some of the essential health benefits are following:

Prevent Dehydration

Watermelon consists of a very high content of water, i.e., around 92%. It helps to keep you hydrated during the ketogenic diet process. As you need a high amount of water during ketosis. You can use watermelon as a light snack as well as an electrolyte in appropriate quantities.

Muscles Soreness Reducer

Watermelon consists of citrulline, an amino acid that may reduce muscle soreness. This amino acid can also increase exercise endurance and performance. An in-vivo study indicates that watermelon juice is beneficial in muscle soreness. It also aids in quick heart recovery for athletes.

Anti-Inflammatory Activity

Inflammation is among the most vital agents to the onset of several chronic diseases in your body. Watermelon is an excellent anti-inflammatory agent. It is due to the presence of vitamin C and lycopene. An in-vivo study of watermelon powder indicates that it is a good supplement. This powder can reduce inflammatory biomarkers and oxidative stress.

Ease Digestion Process

Although watermelon consists of a small amount of fiber. But, the high water content of watermelon facilitates a healthy digestion process. Thus, a small amount of watermelon is beneficial during the ketogenic diet. It can reduce digestive system disturbance.

Improve Cardiac Health

Watermelon contains various nutrients that can improve heart health. These include lycopene, vitamin A, vitamin B6, potassium, magnesium, and citrulline.

Citrulline is an amino acid that’s functions to enhance the nitric oxide levels in your body. Nitric oxide ease in relaxation of cardiac blood vessels. It reduces the blood pressure on cardiac vessels to work in normal mode.

Lycopene is the main nutrient in watermelon. A research study reveals that lycopene may reduce the hardness and cohesion of cardiac walls. The participants of this study were postmenopausal Finnish males and females.

Is Watermelon Safe to Eat on a Ketogenic Diet?

Many people consider that watermelon does not fit in the ketogenic diet. It is also true that you must avoid this fruit if you are on a restricted ketogenic diet. Yet, watermelon can fit into the ketogenic diet. It mainly depends on how you space out your daily carbs.

If you follow a low carbohydrate or non-keto diet but like to consume watermelon. This needs to have a proper consultation for better output.

How Much Quantity of Watermelon Can You Eat on a Keto Diet?

There is a recommendation to consume more than 25-50 grams of carbs per day in general on a keto diet. But, Two cups of watermelon fruit have 22 g of carbs, including 18g of sugar and 2g of fiber in one meal.

This amount of carbs can elevate your insulin levels. Moreover, it can also hinder ketones production. So if you’re on a keto diet, it’s probably not a good idea to eat it.

Nonetheless, one cup of watermelon contains between 10 and 11g of carbs per serving. So you can take one cup of this delightful fruit without moving out in ketosis.

Bottom Line

Fruit contains fructose, a sugar that is high in carbohydrates. But, they also have a variety of nutrients, fiber, and minerals. It isn’t to say that you can’t consume any fruit in your keto diet. Yet, you should know the exact carbohydrates in a particular fruit. It can help you decide which fruits to avoid and consume in moderation.

Watermelon has 7g of carbohydrates and 8.3 grams of sugar per 100g serving. So, if you’re on a keto diet, this fruit can help you please your sweet tooth demands while also fitting into your diet.

The terrific method to fulfill your sweet appetite is the consumption of watermelon. While it also keeps you rehydrated and refreshes your body. Still, its sweetness is incompatible with the restricted ketogenic diet. In general, it’s necessary to avoid. If you are following a low carbohydrate diet and want to eat watermelon, keep the part size in mind.

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