Watermelon is an excellent summertime staple: its high water content makes it so refreshing.

Aside from promoting hydration, watermelon is also a good source of several nutrients, including magnesium, vitamin C, and vitamin A.

In addition, this delicious summertime staple holds several antioxidants, including lycopene, which may lower risk of certain cancers and help improve your heart health.

You may wonder whether or not eating watermelon on a keto diet is fine, wherein you need to limit your carb intake and increase your healthy fat intake.

Considering the restrictive nature of the keto diet to maximize results, many fruits are not allowed on the diet, making it challenging for some people to follow in the long run.

In this article, you will know whether or not you can eat watermelon while following a healthy keto diet.

Carb content of watermelon

Since most fruits are carb-rich, keto dieters are only allowed to enjoy them in very small amounts.

However, watermelon is relatively low in carbs as compared with other types of fruits.

In fact, a 152-gram (1 cup) diced watermelon holds ~ 11.5 grams of carbs and 0.5 grams of fiber, with a net carb of 11 grams.

Net carbs is a term that refers to the number of carbs absorbed by the body. To determine the net carb, you only need to subtract the fiber and total carbs.

Depending on what you’re consuming during the day, watermelon may fit into a keto diet.

You may be restricting your carb intake to just 25 grams a day on a diet that involves 2,000 calories. Thus, one serving of this juicy fruit could take up almost half of your carb allotment every day.

Fitting watermelon into a keto diet is possible with careful planning. You may need to reduce your portion sizes to stay in check with your carb count.

Nutrition facts

Taken from the USDA, a one-cup raw, balled watermelon holds the following nutrients.

Calories: 46

Fat: 0.2 grams

Carbohydrates: 11.6 grams

Fiber: 0.6 grams

Sugars: 9.5 grams

Protein: 0.9 grams

Sodium: 1.5 mg

Vitamin C: 12.5 mg

Watermelon benefits

Other than being sweet and refreshing, watermelon is also loaded with some health benefits.

1. It keeps you hydrated. Watermelon holds 92% water, which means you are consuming fewer calories. Adding this to your weight loss diet, with careful planning, is a great idea!

2. It aids in weight loss. Because of its high water content, watermelon makes you feel full which will curb your appetite from snacking.

3. It helps prevent diabetes. Watermelon helps your kidneys convert L-citrulline into L-arginine, which can potentially protect you from diabetes.

4. It decreases the severity of asthma. This sweet, juicy fruit contains vitamin C, which is responsible for reducing the severity of asthma.

5. It prevents cardiovascular disease. Watermelon contains lycopene, which can reduce cholesterol and thereby reduce the risk of developing cardiovascular disease.

6. It helps fight inflammation. Watermelon also helps your body fight inflammation caused by serious diseases, including cancer, heart disease, and fibromyalgia.

7. It helps prevent heat strokes. Aside from keeping your body cool and helping regulate body temperature, watermelon contains electrolytes that may help prevent heat strokes. Many people in the US faced this dangerous problem.

8. It is good for the kidneys. Watermelon also contains calcium and potassium, which helps fight toxins and flushes them out of the body.

9. It may help prevent cancer. Watermelon is rich in vitamin C and antioxidants that help fight against cancer or any radicals that cause it. Moreover, this refreshing fruit is a rich source of glycogen, which is said to lower your risk of developing prostate cancer.

10. It is good for nerve function. Watermelon is rich in potassium, which regulates nerve function.

Other keto-friendly fruits

Carb restriction doesn’t necessarily mean you need to completely avoid eating fruits while on a keto diet.

In fact, there are several fruits that you can consume if you only plan your diet carefully. Some examples of these fruits include the following:

• Avocados
• Lemons and limes
• Blackberries
• Raspberries
• Strawberries

Avocados are perfect for keto dieters. It is a very low-carb fruit that is high in heart-healthy fats and fiber. What’s more, it holds several essential vitamins and minerals.

Lemons and limes, compared to other types of fruits, are also much lower in carbs.

Moreover, you can enjoy certain types of berries in moderation while following a low-carb diet. Blackberries, raspberries, and strawberries hold moderate amounts of carbs, but they are high-protein foods. That makes lower net carbs.

Conclusion

The keto diet necessitates careful planning, as it limits carb intake to a certain threshold. This often means avoiding high-carb foods, such as fruits.

Fortunately, watermelon contains lower carbs as compared with other fruits and can be enjoyed in moderation as part of a keto diet.

It is however noteworthy that careful planning is necessary for you to achieve and maintain in the ketosis state. It may require you to reduce your portion sizes so watermelon can fit in your keto diet.