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Is Watermelon: A Keto Fruit?

Watermelon has the dual ability to cool you down while hydrating your entire body. Its delicious red flesh is a staple in the summertime when it is hot. 

Watermelon is an excellent source of nutrients such as vitamins C and A. The fruit is also loaded with powerful antioxidants like lycopene.

While the fruit is incredible, you may be wondering if it is safe to consume it while on a keto diet? You may be wondering how many carbs in watermelon. Well, this article will answer that question and offer some useful information on this tasty fruit.

A 152-gram serving of diced watermelon (1 cup) will typically contain approximately 11.5 grams of carbs. In the case of a ketogenic diet, this may seem like an awful lot of carbohydrates because a keto diet is based on a consumption of fewer carbs and more fat. Well, in this article we will discuss this in a little more detail. (1) (2)

Carbs in Watermelon

Watermelon is a large sweet fruit that is originally from southern Africa. It is in the same family as cantaloupe, zucchini, pumpkin, and cucumber.

To the average consumer, the amount of carbs in a watermelon may not be very important; however, individuals on a keto diet may be a little more skeptical.

As mentioned earlier in this article, the carb content of a cup of watermelon which is about 152 grams of the fruit can contain around 11.5 grams of carbohydrates. 

The carbs in watermelon outweigh the 0.5 grams of fiber found in the same 1 cup serving. This results in 11 grams of net carbs.

“Net carbs” is a measure of the amount of carbs in a serving of food that is actually absorbed by your body. This figure is arrived at by subtracting the amount in grams of fiber found in the fruit from the amount in grams of carbohydrates present in the fruit.

A 100-gram serving or 2/3 cup of watermelon contains 91% water. Here are some of the other major nutrients that can be found in watermelon:

Calories 30
0.6 grams
7.6 grams
6.2 grams
0.4 grams
0.2 grams

Ketogenic Diet and Carbs

There is no standard ketogenic diet; however, there are some basic principles that govern the eating practices of those who seek to attain and maintain the lifestyle. 

The primary goal in a keto diet is to lower carbohydrates to 50 grams per day. There are some dieters who go beyond this and endeavor to keep their daily consumption of carbohydrates below 20 grams.

While the intake of carbs is reduced, the intake of fat is increased in a keto diet. In a typical 2,000 calorie keto diet, it is common to find an individual consuming as much 165 grams of fat and 75 grams of protein while eating 40 grams of carbohydrates. 

There is still an effort to consume protein in moderation because too much protein can kick a dieter out of ketosis.

Ketosis is a metabolic state in which your body relies on fat instead of carbs for its fuel. When the body picks up that it does not have enough carbohydrates, it begins to burn fat and produce ketones to ensure that the body has the energy it needs to function properly. 

Ketosis carries the added benefits of reducing feelings of hunger and helping you to maintain your muscles. After adopting a ketosis-inducing diet, the body usually takes 3 or 4 days to enter ketosis. Fasting is another way to shift your body into ketosis.

Should I Eat Watermelon While on Keto?

The answer to this is dependent on your current lifestyle and eating patterns. If you already have a daily eating routine that comes close to your maximum intake of carbohydrates, a few pieces of diced watermelon could prove problematic; 

however, if you reduce your carbohydrate intake on a particular day to accommodate the fruit, you will find that watermelon can be consumed while maintaining ketosis. 

So, the bottom line is that watermelon can be eaten if you make provision for it in your diet.

The other vitamins and minerals that can be found in watermelon include vitamin C, potassium, copper, vitamin B5, and vitamin A.


Health Benefits of Watermelon

This large fruit also delivers a host of health benefits to its consumers. Let us discuss a few of them.

Watermelon can lower your blood pressure. Health professionals share that high blood pressure can lead to chronic disease and premature death. 

Watermelon is loaded with citrulline. When consumed, the body converts this to arginine. These amino acids help in the process of producing nitric oxide. Nitric oxide is critical to the management of blood pressure.

Watermelon can reduce insulin resistance. The body needs insulin to properly control blood sugar level. The arginine that is found in raw watermelon and in watermelon juice has been linked to a reduction in insulin resistance.

Watermelon can reduce muscle soreness. The result of intense exercise is often muscle soreness. It has been reported that watermelon is useful in the process of reducing muscle soreness after exercise.

These are but a few of the benefits that one can get from consuming watermelon. By consuming watermelon within the bounds of a keto diet, you will be able to tap into these powerful health benefits.


Watermelon is very tasty. No one can argue that. Its ability to rehydrate the body is also well praised; however, if you are on a keto diet, you must be mindful of the amount of carbohydrates found in the fruit. 

The carbohydrate content is not the lowest, but it can still be enjoyed by keto dieters as long as they make provision for it.

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