Is Watermelon Keto-Friendly?
Watermelon is a delicious and refreshing summertime staple.
In addition to promoting hydration thanks to its high water content, it’s a good source of several nutrients, including vitamins C and A (1Trusted SourceTrusted Source).
What’s more, watermelon contains several antioxidants, such as lycopene, which may be linked to improved heart health and a lower risk of certain cancers (2Trusted Source).
You may wonder whether watermelon can fit into the ketogenic, or keto diet, an eating pattern that involves limiting your carb intake and eating a high amount of healthy fats instead.
Given that the keto diet is highly restrictive and requires strict adherence to maximize results, many fruits are considered off-limits, causing some to find it somewhat challenging to follow.
This article determines whether watermelon can be enjoyed as part of a healthy keto diet.
Because most fruits are high in carbs, those following the ketogenic diet can only enjoy them in small amounts.
However, compared with other types of fruit, watermelon is relatively low in carbs.
In fact, 1 cup (152 grams) of diced watermelon contains about 11.5 grams of carbs and 0.5 grams of fiber, which means that it has about 11 grams of net carbs (1Trusted Source).
Net carbs is a term used to describe the number of carbs in a portion of food that is absorbed by the body. They’re calculated by subtracting the grams of fiber from the grams of total carbs.
Whether watermelon can fit into a ketogenic diet depends on what else you’re eating during the day.
On a 2,000-calorie diet, you may be restricting your carb intake to just 100 calories, or 25 grams, per day.
Therefore, a single serving of watermelon could take up nearly half of your daily carb allotment.
Though you can definitely fit watermelon into a keto diet, it may take careful planning and require you to reduce your portion sizes to keep your carb count in check.