Can you eat watermelon on a keto diet?

In this article, we will answer the question “Can you eat watermelon on a keto diet?” and discuss what is its nutrient and carb content?

Can you eat watermelon on a keto diet?

Yes, you can eat watermelon on a keto diet. As long as the carbohydrate level of watermelon is within a person’s chosen macronutrient ratio, they may consume it as part of a keto diet. Watermelon is a great source of nutrients and water. Because of this, they are a good fruit for hydrating and promoting general health and well-being.

Watermelons do, however, contain sugars by nature, as do other fruits. Ketogenic dieters may be concerned that watermelon would knock them out of ketosis, which burns fat instead of carbohydrates.

A ketogenic, sometimes known as a keto diet, is one that emphasizes fat as a primary fuel source, with modest protein and carbohydrate intake. Watermelons aren’t keto-friendly since they contain sugar, which is a carbohydrate.

Watermelon has a high carbohydrate and nutritional content.

Watermelons are packed with a wide variety of vitamins and minerals.

A good source of vitamin C

Watermelon contains 21 percent of a person’s recommended daily intake of vitamin C in one cup of diced watermelon. Antioxidants like this one help keep tissues, blood vessels, and bones in good condition. Collagen formation, mending wounds, and absorbing plant-based iron are just some of its benefits.

One of the most important vitamins

Watermelon is also a good source of vitamin A, providing around 17% of a person’s recommended daily intake. Among other things, this maintains the body’s immune system strong and the skin and eyes healthy.

Red-fleshed watermelons are a good source of lycopene, a carotenoid. Tomatoes and pink grapefruits both contain the carotenoid antioxidant that gives them a crimson hue.


Lycopene, which is found in tomatoes, may protect the body against heart disease and a variety of cancers.


Those on a keto diet should be aware that 1 cup of diced watermelon includes about 11 grams (g) of net carbs, according to the Department of AgricultureTrusted Source.

Carbohydrates absorbed by the body are known as net carbohydrates. Because fiber is an indigestible carbohydrate, the total carbohydrate content of a meal is the carbohydrate content minus the fiber content.

Because watermelon has 11.6 grams of total carbs and 0.6 grams of fiber, a cup of diced watermelon provides 11 grams of net carbohydrates.

Restrictions on carbs in a ketogenic diet are quite stringent. Assuming that you consume 2,000 calories per day, you will only ingest between 20–50 g of carbohydrates per day on a conventional ketogenic diet.

A person’s ability to remain in ketosis when consuming watermelon on a keto diet depends on how rigid their diet is. For example, if a person is only looking for 20 g of carbs per day, 1 cup of diced watermelon would make up more than half of their daily carb intake.

A cup of diced watermelon provides 23.2 percent of a person’s daily carb intake if they are aiming for 50 grams of carbohydrates per day.

Because of this, there is no clear answer to the issue of whether watermelon is suitable for the keto diet. Watermelon and other fruits may be eaten when a person is in ketosis, depending on the other foods they consume and their daily carbohydrate goal.

Ketosis persistence will be determined by the macronutrient ratio sought and what else is on the menu that day.


Watermelon diced has 46 calories per cup. Using data from research conducted in 2019, A diet heavy in water and fiber from fruits, according to a reliable source, may assist a person to maintain a healthy weight.

Paper implies that watermelon might induce satiety because of its high water content and low-calorie density when compared to several other fruits. The high satiety to volume ratio of watermelon makes it even more useful to those on a keto diet for weight reduction.

When it comes to watermelon, how many carbohydrates are there in a cup?

Carbohydrates (g) per cup of watermelon are in the range of 11.5 to 14. Some keto diet regimens advise you to consume no more than 50 grams of carbs each day. Your juggling will begin here, as checking the carb level of anything item you intend to consume will be a must.

Instead of consuming the 11.5 grams of carbs on this day, it’s best to save them for another day. However, you may be plotting a watermelon invasion of epic proportions. To avoid exceeding your limit, you may consume the equivalent of four glasses. Enjoy!

To learn more about eating watermelon on a keto diet click here

Other FAQs about Watermelons that you may be interested in.

How to eat a watermelon?

How to tell if a watermelon is good?

How to Deseed a Watermelon


In this article, we answered the question “Can you eat watermelon on a keto diet?” and we discussed what is its nutrient and carb content?


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.