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Is Watermelon Keto? Is It Low Carb?

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  Published on July 8th, 2021
  Reading time: 2 minutes
  Last modified July 9th, 2021
is watermelon keto

Watermelon is a go-to summer staple fruit for many. It has a high water content (hence the name) and is lower in calories than many other fruits. That being said, watermelon does still contain sugar. Since many sugar-filled fruits are prohibited on low-carb diets, you may be wondering is watermelon keto? Let’s get into it!


Watermelon Nutrition Information

According to the USDA, 1 cup of diced watermelon contains 45.6 calories, 0.9g protein, 0.2g fat, 11.5g total carbs, and 0.6g of fiber. 1 cup of watermelon also contains about 139g of water. [1]

Of the 11.5g of carbohydrates that watermelon contains per cup, 5.11g of the sugar content comes from fructose and 1.84 grams from sucrose. [1]

Watermelon is rich in vitamins and minerals such as vitamin A, vitamin B5, vitamin C, and potassium.

It is also a great source of the amino acids citrulline and arginine, both of which play a role in blood pressure. In fact, citrulline and arginine are both common ingredients in many pre-workouts because they increase nitric oxide (NO) production, which leads to the dilation of the blood vessels (vasodilation). Vasodilation reduces blood pressure while also increasing oxygen supply to the muscles and tissues. [2] [3]

Because of this amino acid content, watermelon has been shown to have cardiovascular health benefits. Watermelon may help lower blood pressure and also improve athletic performance. [3]


Is Watermelon Keto?

Most ketogenic dieters consume 20g of carbohydrates or less per day. A 1 cup serving of watermelon contains 10.9 grams of net carbs. This is typically too high of an amount to be considered keto-friendly; however, cutting the serving size down may allow you to enjoy watermelon on a ketogenic diet.

If you are craving watermelon on keto, either keep your daily carbs low or cut the serving size down so that it fits your macros. Make sure to pair this with a protein and fat source to offset the fructose consumption!

Bunless burgers are the perfect summertime treat to pair with watermelon at your next barbeque or outdoor event!


Who Should not Consume Watermelon?

To state the obvious, if you are allergic or have a sensitivity to melons, you should not consume watermelon. Additionally, because of the fructose quantity watermelon can impact blood glucose levels more severely in those who are more insulin resistant (like type II diabetics).

Furthermore, watermelon is considered to be a higher FODMAP (fermentable oligosaccharides) food. This means that it can cause irritations and GI disturbances in individuals who have digestive conditions. For example, individuals with IBS (irritable bowel syndrome), SIBO (small intestine bowel bacteria overgrowth), Chron’s disease, and ulcerative colitis.


Is Watermelon Included In Your Keto Diet?

Do you eat watermelon on keto? What’s your favorite keto-friendly fruit? Comment below and share your thoughts with the community!

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