Is Watermelon Keto and Carbs in Watermelon (+ Keto Watermelon Recipe)
on Apr 05, 2023
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Is watermelon keto-friendly? How many carbs does watermelon have? If you’re on a keto diet and curious about whether watermelon is a suitable choice, read on. In this post, you’ll learn whether watermelon is good for keto and a low-carb keto watermelon recipe you can try.
Fruits and vegetables are usually considered healthy snacking options when following a keto diet. Nevertheless, some fruits are not recommended due to their high sugar content, which doesn’t fit the keto guidelines.
What is Watermelon?
Watermelons belong to the Cucurbitaceae family, which also includes various types of squash, melons, pumpkins, and cucumbers. They are a type of vine fruit that grows extensively on the ground.
The skin of a watermelon is hard and green-striped and cannot be eaten. However, inside the watermelon lies a soft and juicy, bright pink-red flesh that is very refreshing. It also contains black seeds, which are edible.
What is Keto and How to Maintain Ketosis?
The ketogenic diet involves limiting carbohydrate and sugar intake to induce a state of ketosis in the body. Various types of keto diets exist, with the standard variant consisting of more than 70% fat, 20% protein, and less than 10% carbs. In this metabolic state, the body utilizes fat as its primary energy source, leading to a process called ketosis.
During ketosis, the body breaks down its fat reserves and generates ketones as a byproduct of fat metabolism. One can monitor the level of ketones in the body by undergoing regular blood tests or urine tests for precise tracking purposes.
Is Watermelon Keto?
Watermelon can be included in a keto diet in small portions. It’s mostly composed of water, accounting for about 90% of its weight. However, it still contains some carbs, which means it should be consumed in moderation to maintain ketosis.
Watermelon also has a lower glycemic load (GL) score. This score evaluates the impact of carbohydrates on blood sugar levels. Watermelon has a GL score of 7, which is considered low and healthy.
How Many Net Carbs In Watermelon?
| Size/Weight of the Watermelon | Net Carbs |
| 1 cup diced (152g) | 11 g |
| 1 wedge (286g) | 20.5 g |
| 1 watermelon (4518g) | 323 g |
Healthy Benefits
Watermelon provides a rich source of vitamins, minerals, antioxidants, and other essential phytonutrients that are crucial for maintaining optimal health.
It also has a high water content, which makes it an excellent source of hydration. This is particularly important for individuals who are new to the keto diet and may experience dehydration-related issues. Instead of resorting to electrolyte supplements to counteract the initial rapid water weight loss, watermelon can provide a natural and nutritious solution.
Watermelon Nutrition (Macros)
What is the Carb Content of Watermelon?
According to the United States Department of Agriculture (USDA), one cup of diced watermelon (152 grams) contains approximately 11.5 grams of carbohydrates.
The primary type of carbohydrate present in watermelon is sugar, with a small amount of fiber. Among the sugar content, half of it is fructose, while one-quarter is glucose, and less than one-quarter is sucrose.
If you are counting carbohydrates, it’s best to measure watermelon carefully.
Fats
Watermelon contains very little fat, just like other melons such as cantaloupe or honeydew.
Protein
Watermelon contains a small amount of protein, with slightly less than 1 gram per cup.
Calories
One cup of diced watermelon (152 grams) contains approximately 46 calories.
Best Keto-Friendly Fruits
Here is a list of the best fruits you can eat on a ketogenic diet, along with the net carbs contained in one serving:
- Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
- Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
- Strawberries: 8 medium strawberries (100 grams) contain 6 grams of carbs.
- Plum: 1 medium plum (65 grams) contains 7 grams of carbs.
- Kiwi: 1 medium kiwi (70 grams), contains 8 grams of carbs.
- Cherries: Half a cup (75 grams) contains 8 grams of carbs.
- Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
- Clementine: One medium-sized (75 grams) contains 9 grams of carbs.
- Cantaloupe: One cup (160 grams) contains 11 grams of carbs.
What Fruits Should I Avoid on Keto?
FAQ
What is the Carbohydrate Content of 1 Cup of Watermelon?
According to the USDA, a cup of watermelon contains 11.5 grams of carbohydrates.
What is the Carbohydrate Content of One Slice of Watermelon?
The USDA, reports that a single slice of watermelon contains 21.6 grams of carbohydrates.
Is Watermelon Juice Keto-Friendly?
Certainly! Watermelon can be a part of a keto diet when consumed in moderation as it is relatively low in carbs. It’s important to keep the serving size in check and limit it to no more than one cup of watermelon.
Is Watermelon Ok for a Low-Carb Diet?
Yes, watermelon makes for an excellent, low-carb fruit alternative due to its natural sweetness, hydrating properties, and ability to curb your sweet cravings without compromising your carb intake.
How Many Carbs in A Whole Watermelon?
According to the USDA, a whole watermelon contains 341 grams of carbohydrates.
You May Also Like
- Are Cherries Keto and Carbs in Cherries
- Is Cantaloupe Keto and Carbs in Cantaloupe
- Are Apples Keto and Carbs in Apple
Keto Watermelon Slushie Recipe
Ingredients
- ½ large seedless watermelon
- 2 cups ice
Instructions
- Cut the watermelon into large cubes and discard the rind.
- Add the fruit to the blender, and pour in 1 cup of ice. Blend for about 30 seconds to 1 minute, then check the consistency. Add the second cup of ice if needed, then blend for another 30 seconds.
- Pour the slushie into chilled serving glasses. Serve and enjoy!
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
