Watermelon is often associated with summertime picnics and BBQs, but is it a good option for those following a ketogenic diet?
With 7.15 grams of net carbs per 100-gram serving, watermelon can be included in a keto diet in moderation.
The high water content (92%) in watermelon can also help with hydration.
Total and Net Carbs in Watermelon
Net carbs refer to the number of carbohydrates in a food that the body absorbs.
You can calculate net carbs by subtracting the grams of fiber in a serving from the total carbohydrates.
Total Carbohydrates – Grams of Fiber = Net Carbohydrates
In the case of Watermelon, there are 7.55 grams of total carbs and 0.4 grams of fiber per 1 tablespoon serving, resulting in 7.15 grams of net carbs.
Since carbs are limited on a keto diet, most keto resources recommend keeping your daily carb intake to 5 to 10% of your total calorie intake.
For example, on a 2,000-calorie diet, you’re limited to 25-50 grams of carbs daily.
The net carbs in Watermelon means it’s keto.
Nutrition Facts
| Serving Size | 100 grams |
| Calories | 30 |
| Protein | 0.61 grams |
| Total Fat | 0.15 grams |
| Carbohydrates | 0.79 mg |
| Fiber | 7.55 grams |
| Sugar | 6.2 grams mg |
It’s important to note that nutrient values can vary based on the brand and specific product.
Potential Health Benefits
Watermelon offers a range of health benefits that can complement your keto diet when eaten in moderation.
Rich in Antioxidants
Watermelon is not just tasty; it’s a great source of antioxidants like vitamin C and beta-carotene. These antioxidants help combat oxidative stress and inflammation, reducing your risk of chronic illnesses such as heart disease and certain types of cancer.
High in Vitamin C
Vitamin C is crucial to the immune system and can help your body fight off infections. It also aids collagen production, which is essential for skin health and wound healing.
Aids in Weight Loss
Watermelon is naturally low in calories and has a high water content (92%). This can help you feel full and satisfied, making it easier to stick to your weight loss or keto diet goals.
Supports Heart Health
The combination of natural sugars, fiber, and essential vitamins in watermelon supports heart health by improving blood circulation and reducing blood pressure. Some studies have even suggested that watermelon can reduce arterial stiffness.
Boosts Hydration
The high water content in watermelon is not just for show; it helps keep you hydrated. This is particularly useful if you’re experiencing symptoms of “keto flu,” which can include dehydration.
Good for Skin and Hair
Vitamin C isn’t just good for your immune system; it’s also essential for the health of your skin and hair. It aids in collagen production, which keeps your skin supple and your hair strong.
May Help Relieve Muscle Soreness
Watermelon contains a good amount of an amino acid called citrulline, which may help relieve muscle soreness. This can be beneficial for those who incorporate exercise into their ketogenic lifestyle.
Natural Diuretic Properties
Watermelon has natural diuretic properties that can help remove excess fluids from the body, reducing water weight and bloating. This can be especially helpful during the early stages of a keto diet when the body adjusts to a low-carb intake.
Keto Alternatives
If you’re wary of the carb content in watermelon, there are other keto-friendly fruits you can consider:
- Berries. Lower in net carbohydrates and rich in antioxidants.
- Avocado. Packed with healthy fats and is very low in net carbs.
Ways to Add to Your Keto Diet
- Watermelon Smoothies. Mix a small amount of diced watermelon with some healthy fats like avocado and blend.
- Keto-Friendly Fruit Salad. Combine small portions of watermelon with other low-carb fruits like berries.
- Watermelon Ice Cubes. Freeze watermelon juice and use it in your water for a fruity twist.
The Bottom Line
With 7.15 grams of net carbs per 100 grams, watermelon can be part of a keto diet when eaten in moderation. Its high water content and nutritional benefits make it a refreshing choice, especially during hot weather.
Just be mindful of your daily carb allowance to ensure it fits into your ketogenic lifestyle.