Keto Foods

Is Watermelon Keto or Too High in Sugar?

By Bree

Last updated on December 30, 2020

Fruit and vegetables are seldom seen as a ‘bad’ choice when it comes to snacking options while on the keto diet. However, the truth is that there are indeed some fruits that are not considered keto for the simple fact that their sugar content is too high. So which fruits are keto-friendly? Is watermelon keto?

Today, we’re going to be taking an in-depth look in order to find out.

What Makes Watermelon a Popular Choice for Low Carb Diets?

Many people on low carb diets enjoy snacking on watermelon. Here are a few of the main reasons why it’s such a popular choice:

Watermelon is a low calorie snack option that’s also low in net carbs.
High water content helps with staying hydrated, which is particularly important for anyone who might be new to the keto diet or low carb diets in general.
Like other varieties of fruit, watermelon is an excellent source of several essential vitamins and minerals.
Watermelon is a rich source of disease fighting antioxidants.
Watermelon can be enjoyed as a refreshing snack or used to make incredibly tasty low carb smoothies.

Is Watermelon Keto?

Watermelon is one of those rare foods that manages to be 100% keto-friendly in spite of the fact that it contains more sugar and net carbs than it does protein and fat combined. In spite of that, watermelon manages to offer enough nutritional value to make it more than worth your while if you’re on the keto diet.

Watermelon provides you with an abundance of vitamins, minerals, antioxidants, and other phytonutrients that are just as essential for optimal health as healthy fats and protein are.

On top of that, watermelon also largely consists of water, which can help with any hydration related issues that can commonly pop up among keto novices. Many individuals end up supplementing with electrolytes in order to help offset the rapid loss of water weight they first experience when starting out on the keto diet.

Watermelon Nutrition Facts

Using a 100 gram serving size of watermelon, you’ll end up with the following nutritional breakdown:

30 calories
0.2 grams fat
0.6 grams protein
8 grams carbs
0.4 grams dietary fiber
6 grams sugar
0 mg cholesterol
1 mg sodium
112 mg potassium

Watermelon Health Benefits

Watermelon does more than just help to satisfy your sweet tooth on the keto diet; here are a few of the amazing health benefits that it can provide you with as well:

Helps to prevent dehydration. As we mentioned above, watermelon has a very high water content; 92% of it consists of water. What this means is that while you’re enjoying this snack, you’re also helping to offset the loss of electrolytes that is common with losing water weight. (1)
Helps to protect against disease. Watermelon is rich in disease fighting antioxidants that help to protect against the harmful damage caused to your DNA cells by exposure to free radicals. Studies have found that one of the main antioxidants in watermelon, lycopene, has been found to help protect against diseases like cancer and heart disease. (2)
Helps to relieve inflammation within the body. Another way that watermelon helps to protect against disease is by relieving chronic inflammation within the body. Inflammation left unchecked has been linked to the development of several types of inflammatory disease, which means it’s super important to include a variety of anti-inflammatory foods in your diet. (3)
Helps with achieving weight loss goals. Watermelon is a great fruit to eat to help with weight loss efforts because of its high water content and the fact that it’s so low in calories. Watermelon is also rich in the amino acid arginine, which studies have found assists with burning fat cells and reducing obesity. (4)

Keto Watermelon Alternatives

Looking for more keto-friendly fruit to enjoy that are similar to watermelon, or even just looking to substitute watermelon with an alternative option? We’ve got you covered! Try out one of the following options: