How many grams of carbs are in watermelon

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On keto, not all food is all you can eat… some choices need a closer look at carb counts, especially carbs in fruit! So, is watermelon keto friendly enough to make the cut? How many carbs in watermelon? We’ll go over the surprising answer here, plus various ways to enjoy the sweet flavor of watermelon on keto.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

Is Watermelon Keto Friendly?

Sort of. Watermelon might be keto in small amounts, but it’s difficult to fit regularly into this way of eating. Carbs in watermelon are generally too high to enjoy every day.

Is watermelon low carb, then? Yes! Among the main keto diet approaches, watermelon fits best on a low carb plan.

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How Many Carbs In Watermelon?

Does watermelon have carbs? It does… How many carbs does watermelon have, exactly? Watermelon carb count for a 1-cup serving clocks in at 11.7 total carbs [*].

How many net carbs in watermelon, though? It has a very small amount of fiber, so net carbs for the same serving add up to 11.1 grams.

How many carbs in a slice of watermelon?

Can you have watermelon on keto if it’s sliced? It would be tough. In one small piece, carbs in a watermelon slice clock in at 16.5 grams total carbs and 15.6 grams net carbs.

How many carbs in one watermelon cube (or ball)?

Is watermelon high in carbs if you have a single cube? Not so much: Just one cube or ball of melon has 1.13 grams total carbs and 1.07 grams net carbs. Smaller servings mean fewer carbs!

Keto Watermelon Substitutes

If you decide that watermelon carbs per cup or slice are too high, consider these alternatives:

• Small amounts of melon: Save it for special occasions and only have a little bit, such as a small slice of this watermelon fruit pizza.
• Lower carb keto fruits: If you just need fruity flavor, try a different keto fruit instead.
• Watermelon electrolytes: Cut carbs in watermelon but keep the flavor, all while preventing keto flu.
• Watermelon extract: If you need just a hint of watermelon on keto, try a dash of this.
• Keto sweeteners: Watermelon isn’t the only way to taste something sweet! Swap in one of these alternatives instead to cut more carbs.

Conclusion: Can You Eat Watermelon On Keto?

Watermelon and keto don’t work together well, since watermelon carbs are too high to enjoy regularly. If you do have watermelon, keep portions very small or try more keto friendly substitutes instead.

Love fruit and need to count carbohydrates? This list of low carb fruits is a handy reference tool for managing blood glucose levels.

Managing a healthy diet can be a challenge for those living with diabetes. Research has shown that people, who learn to control their blood glucose (sugar) levels, eat healthy and regular exercise can lower their risk of complications. Carbohydrates (starch) or sugar affects blood sugar levels. One serving of fruit may contain 15 grams of carbohydrates. The size of the serving depends on how much carbohydrates are in that fruit. The advantage of eating a low carbohydrate fruit is that you can eat a larger portion. Whether you eat a low carb or high carb fruit, as long as the serving size contains 15 grams of carbohydrates, it will affect your blood sugar the same. For information on the amount of carbohydrates for additional fruits, visit the American Diabetes Association website.

Below is a listing of fruits that contain less than 15 grams in one serving:

Casaba melon – One half-cup of cubed casaba melon contains 5.5g of carbs. Casaba melons are an excellent source of vitamin C and potassium.

Watermelon – One half-cup of diced watermelon contains 5.5g of carbs. Watermelon is packed with vitamin A, vitamin C, beta-carotene, and lycopene, which has been shown to reduce the risk of several forms of cancer.

Strawberries – One half-cup of sliced strawberries contains 6.5g of carbs. Strawberries are loaded with phytonutrients, which makes them heart-protective, anti-cancer, and anti-inflammatory fruits.

Cantaloupe – One half-cup of diced cantaloupe contains 6.5g of carbs. Cantaloupe is a potassium, vitamin A, and beta-carotene heavyweight. Potassium is key for maintaining healthy blood pressure and may lower the risk of stroke.

Avocado – One half-cup of avocado contains 6.5g of carbs. Avocados are high in monosaturated fat, which actually helps lower cholesterol and has been linked to a lower risk of cancer and diabetes. They are also high in fiber; making them a great source for blood sugar regulation

Blackberries – One half-cup of blackberries contains seven grams of carbs. Blackberries are packed with polyphenols and anthocyanin, which can help prevent cancer and heart disease.

Honeydew Melon – One half-cup of diced honeydew melon contains eight grams of carbs. It is also an excellent source of potassium, which can lower blood pressure and the risk of heart disease and stroke.

Grapefruit – One half medium grapefruit contains 10.5g of carbs. Grapefruits are a great source of vitamin C, which supports the immune system.

Oranges - One medium orange contains 15.5g of carbs. Oranges contain more than 170 cancer fighting phytochemicals and 60 flavonoids and an excellent source of vitamin C.

Peaches - One medium peach contains 14.5g of carbs. Peaches are a good source of calcium, potassium, beta-carotene, and vitamins C, K, and A.

Cranberries - One half-cup of cranberries contain 6.5g of carbs. Cranberries are best known for their ability to protect against urinary tract infections, and they also have antioxidant, anti-inflammatory, and anti-cancer properties.

Plums - One medium plum contains 7.5g of carbs. Plums have a high content of phenols antioxidants that help prevent oxygen-based damage to fats. These include the fats that make up a substantial portion of our brain cells, the cholesterol in our bloodstream, and our cell membranes.

Raspberries – One half-cup of raspberries contains 7.5g of carbs. Raspberries are a fiber powerhouse with eight grams of fiber per cup.

Clementine - One medium clementine contains nine grams of carbs and is rich in vitamin C. They're also a good source of calcium, a necessity for bone health, and potassium, which can help lower blood pressure.

Pineapple – One half-cup of pineapple chunks contains 11g of carbs. They're also an excellent source of the trace mineral manganese, which is necessary for healthy skin, bone and cartilage formation, and glucose tolerance.

Nectarines - One medium nectarine contains 15g of carbs. Nectarines are a good source of vitamin A, potassium, and beta-carotene. The peel is rich in bioflavonoids — antioxidants that may help prevent cancer. They're also a good source of fiber, which is necessary for good digestive health.

Blueberries – One half-cup of blueberries contains 11g of carbs. Blueberries are antioxidant powerhouses that help protect against heart disease and cancer. Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's and dementia.

Kiwi Fruit - One medium kiwi without skin contains 11g of carbs. Kiwis contain twice the amount of vitamin C as oranges. Kiwis are a good source of fiber, which can help lower cholesterol and regulate blood sugar.

Cherries – One half-cup of cherries contains 11g of carbs. Cherries are loaded with anti-inflammatory, anti-aging, and anti-cancer properties. Cherries have also been shown to lower levels of uric acid in the blood, the leading cause of gout pain.

Tangerines - One medium tangerine contains 12g of carbs. The peel contains a compound called polymethoxylated flavones that has the potential to effectively lower cholesterol.

Mango – One half-cup sliced mango contains 14g of carbs. Mangoes are an excellent source of potassium, vitamin A, and beta-carotene, as well as a good source of vitamin C, vitamin K, and calcium.

Michigan State University Extension offers Dining with Diabetes throughout the state. The information presented in this program is targeted to people with diabetes and their families. This program increases knowledge of healthy food choices and presents healthy versions of favorite foods that are inexpensive and easy to prepare. Dining with Diabetes encourages self-management and self-efficacy of those living with diabetes. For a list of classes, visit the Michigan State University Extension website and click on food and health.

* This article was originally published March 17, 2013.

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).

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