Many people starting the ketogenic (keto) diet often wonder, “Can you eat watermelon on keto?” It is a legitimate issue. The keto diet is low carb and high-fat diet, and watermelon is a fruit, and fruits do have sugar in them, which would be a problem. Bananas, apples, and grapes are the typical fruits that are limited because they contain a lot of sugar so what happens to watermelon?
Watermelon is a nice sweet, juicy and refreshing fruit. It is one of the favorite drinks of the summer season and contains hydration and nutrients. However, the amount of carbs in it gives many followers of the keto diet a second thought when adding it to the plate. The secret to include the watermelon in the list of a keto diet is the right measures of its usage, the overall count of carbs in a day, and the knowledge of the impact of various fruits on the ketosis state.
Key Points:
Watermelon may work in keto when it comes in a little quantity.
It contains a lot of water that can be used in hydration.
Keep monitoring your carb content in order to remain under keto levels.
How much nutritional value of watermelon?
Water melon is more than 90 percent water and therefore it is very hydrating. It has however, natural sugars that add to the carbohydrate quality of the product. You need to see the numbers to determine whether it suits your keto scheme.
A 152 g watermelon can be directly cut into one cup and contains the following:
Calories: 46
Carbohydrates: 11.5 grams
Sugar: 9.4 grams
Fiber: 0.6 grams
Net Carbs: ~10.9 grams (Carbs – Fiber)
You can keep the keto diet at 20-50 grams of net carbs a day. Therefore, a single serving of watermelon can consume anything between 20% and 50% percent of your daily allowance, depending on how stringent your carbs allotment is.
Comparison Table: Watermelon vs Other Fruits (per 100g)
Fruit
Total Carbs
Sugar
Net Carbs
Keto-Friendly (in small portions)
Watermelon
7.5g
6.2g
7.3g
Yes
Apple
13.8g
10.4g
13.0g
No
Banana
22.8g
12.2g
22.0g
No
Berries
5.5g
4.0g
5.0g
Yes
Note:Watermelon is not very high in carbs as compared to other fruits, but the trick is not to overdo it as far as staying in ketosis is concerned.
What is the Keto limit of watermelon?
The size of the portion is the key. Although watermelons are low in carbs when compared to other fruits, the carbs accumulate fast. Consuming an entire bowl may increase your carbs and get you out of ketosis.
When you are on a strict 20g net carb keto diet, approximately 1 / 2 to 1 cup of watermelon day is safe (as long as you do not eat other high carb foods). In a more lax keto diet at 50g net carbs, you can possibly indulge in one and even up to 1.5 cups. Never forget to monitor your carbs using such apps as MyFitnessPal or Carb Manager to make no surprises.
Table of Portion Guide of Watermelon and Net Carbs:
Portion Size
Net Carbs
Recommended for Keto?
1/2 Cup (76g)
~5.4g
Yes, if carbs are limited
1 Cup (152g)
~10.9g
Yes, moderate portion
2 Cups (304g)
~21.8g
Risky, may exceed daily carbs
Reminder: Check how many total carbs you consume daily to determine whether watermelon can fit in your daily guidelines.
Are Watermelon Healthy Eating on Keto?
Watermelon is good not only sweet. It has antioxidants such as Lycopene as well as vitamins A and C and in addition, it hydrates the body owing to its water content. Lycopene is associated with heart health, anti-inflammatory effects, which are wonderful additions to a healthy lifestyle not even mentioning keto.
And then there is watermelon, which makes it hard to be dehydrated, which during the early stages of keto is another problem. Most of the individuals in keto also lose water and therefore consuming foods with high water content (in moderation) will also be beneficial.
Nevertheless, you have to beware of these advantages against your carb restrictions. You do not even want to lose ketosis over the nutrients which can be obtained elsewhere, such as in leafy vegetables or avocados. In case you are in a sweet tooth mood, Watermelon when used in moderation will be a healthier alternative than cookies or processed snack.
What Are Keto-Safe Substitutes to Watermelon?
In case including watermelon on a regular basis proves to be too demanding, you can just replace it with other, more compatible with keto, fruits with fewer net carbs.
These are some of the best ones:
Raspberries: 5g net carbs per 100g
Strawberries: 5.5g net carbs per 100g
Blackberries: 4.3g net carbs per 100g
Avocados: 2g net carbs per 100g
The fruits are freer to be consumed upon a keto diet yet you may still remain in ketosis. They are nutritious and contain a lot of fiber too. One can utilize them in smoothies, keto desserts or even salads.
Comparison Chart comparative chart watermelon and keto friendly fruits
Fruit
Net Carbs (per 100g)
Sweetness
Keto Flexibility
Watermelon
7.3g
High
Moderate
Raspberries
5g
Medium
High
Blackberries
4.3g
Medium
High
Avocados
2g
Low
Very High
Note: Berries are more advisable in the daily keto meals as they contain less sugar and are rich in fibre.
Which Keto-Smart Ways Can One Eat Watermelon?
In case you want to incorporate water melon into your keto diet, then ensure that you do so in a wise manner regarding time and methods of consumption. These are some of the tips:
Consume it earlier during the day when your metabolism is fast.
Combine it with fats such as cheese or nuts to minimize the increase of blood sugar.
Use a digital scale to measure the portion that you can eat and prevent excessive eating.
Balance your food take-in by skipping other high-carb foods on the same day.
You can also freeze small cubes of watermelons and serve it as ice in flavored water or add cubes of it in a keto salad. These inventions assist you to get the taste without taking big amounts in an effort of consuming them.
Conclusion
So, can you eat watermelon on keto? Maybe yes but with caution. Even though watermelon is comparatively low in number of carbs compared to a wide range of other fruits, it is simply capable of affecting ketosis unless it is divided mindfully. The knowledge of the number of carbs in one portion, comparison with your per day allowance and keeping it ingeniously embedded into your efforts to make watermelon the part of your daily keto plan will help you in not spoiling your keto dieting experience.
Keep in mind: Never forget to keep the majority of low-carb foods in whole form and treat fruits such as watermelon as an adornment.
FAQ’s
1. Can You Eat Watermelon On Keto Daily?
However, in limited amounts such as 1/2 cup depending on the number of carbs you are supposed to take a day.
2. Is watermelon a High Sugar Food?
It contains natural sugar of 6g per 100g which is moderate as compared to other fruits.
3. When is it best to eat watermelon on the Keto?
Early in the morning or early in the afternoon when you have a good metabolism level.
4. Does Watermelon Kick You Out Ketosis?
When consumed to a great extent yes. To be on one safe side, have measured parts.
5. Are Watermelons Seeds Keto?
Yes, watermelons seeds contain few carbs and rich in protein and fats, therefore, they are keto-friendly.
