Watermelon is a refreshing and delicious summer fruit that is loved by many, but for those following a ketogenic diet, it’s important to consider the carb content of this juicy fruit.
The keto diet is a low-carb, high-fat diet that requires careful attention to the carb content of all foods, as consuming too many carbs can kick you out of ketosis and stall weight loss progress.
In this article, we’ll explore whether watermelon is keto-friendly and provide some tips for incorporating it into a keto diet.
How Many Carbs Are In Watermelon?
Watermelon is relatively high in carbs compared to other low-carb fruits and vegetables. One cup of diced watermelon (approximately 152 grams) contains around 11 grams of carbs, with only 1 gram of fiber.
How Much Sugar Is In Watermelon?
Watermelon is a sweet and juicy fruit, and like all fruits, it contains natural sugars. One cup of diced watermelon contains around 9 grams of sugar.
Nutritional Facts For Watermelon
We have looked at the carbs and sugar in watermelon, but let’s also take a look at some of the other nutritional facts for around 152 grams of the juicy fruit.
- Calories: 46
- Fat: 0.2 g
- Carbohydrates: 11.6 g
- Fiber: 0.6 g
- Sugar: 9.4 g
- Protein: 0.9 g
- Vitamin C: 12.5 mg (14% of the daily value)
- Vitamin A: 865 IU (17% of the daily value)
- Potassium: 170 mg (4% of the daily value)
Watermelon is also a good source of other important nutrients like vitamin B6, thiamine, and magnesium. It is also a hydrating fruit, with a high water content of around 92%
Is Watermelon Keto Friendly?
Due to these relatively high numbers when it comes to carbs and sugar, watermelon is not typically considered to be keto-friendly.
On a ketogenic diet, it is recommended to limit carbohydrate intake to around 20-50 grams per day, depending on individual needs and goals.
Consuming a single cup of watermelon can take up a significant portion of your daily carb allowance, which can make it difficult to stay in ketosis.
That being said, some people following a keto diet may be able to include small amounts of watermelon in their diet, as long as they carefully track their carb intake and adjust their meal plan accordingly.
It’s important to remember that everyone has a different tolerance when it comes to carbs, and what works for one person may not work for another.
If you do decide to enjoy watermelon on a keto diet, it’s best to do so in moderation and pair it with high-fat, low-carb foods to balance out your macronutrient intake.
Alternatives To Watermelon For A Keto-Friendly Diet
If you’re following a ketogenic diet and looking for low-carb fruit options to enjoy, here are some alternatives to watermelon that are keto-friendly.
Berries
Berries like strawberries, raspberries, and blackberries are all relatively low in carbs and high in fiber, making them a great option for keto.
One cup of strawberries contains around 8 grams of carbs and 3 grams of fiber, while one cup of raspberries has around 7 grams of carbs and 8 grams of fiber.
Avocado
Although technically a fruit, avocado is low in carbs and high in healthy fats, making it an excellent choice for keto.
One cup of diced avocado contains around 12 grams of carbs, but 10 of those grams are from fiber, making the net carb count only 2 grams.
Coconut
Coconut is another fruit that is low in carbs and high in healthy fats.
Coconut meat, coconut milk, and coconut oil are all great options for adding healthy fats to your diet while keeping your carb intake low.
Olives
While not a fruit in the traditional sense, olives are a great option for keto dieters looking for a low-carb snack.
One cup of olives contains just 6 grams of carbs, with 4 grams of fiber, making the net carb count only 2 grams.
As you can see, there are many delicious and healthy low-carb fruit options to choose from on a ketogenic diet.
It’s important to choose fruits that are low in carbs and high in fiber and to enjoy them in moderation as part of a well-rounded, nutrient-dense diet.
Final Thoughts
Whilst watermelon is a delicious and hydrating fruit, it is not typically considered keto-friendly due to its relatively high carb and sugar content.
However, there are many other low-carb fruit options that can be enjoyed as part of a ketogenic diet, such as berries, avocados, coconut, and olives.
Ultimately, the key to success on a ketogenic diet is to focus on nutrient-dense whole foods and to limit your intake of high-carb and high-sugar foods, including watermelon.
