Watermelon is a sweet, refreshing fruit that is native to southern Africa. It is packed with water and nutrients, and contains very few calories. But can you eat watermelon on a keto diet?
The keto diet is a high-fat, low-carb, and moderate-protein diet. It aims to make the body use fat instead of carbohydrates for energy, and to form ketones, which are organic compounds that the body uses in place of carbs.
Watermelon is one of the lowest-carb fruits, with 1 cup of diced watermelon containing about 11.5 grams of carbs. This means that, in moderation, watermelon can be enjoyed as part of a keto diet. However, careful planning is required as the keto diet is highly restrictive and requires strict adherence to maximize results.
Characteristics | Values |
---|---|
Carbohydrates in 1 cup of diced watermelon | 11.5 grams |
Carbohydrates in 1/2 cup of diced watermelon | 6 grams |
Carbohydrates in 100 grams of watermelon | 7.5-7.6 grams |
Carbohydrates in 2/3 cup of watermelon | 12 grams |
Carbohydrates in 1 watermelon ball | 0.75 grams |
Net carbohydrates in 1 cup of diced watermelon | 11 grams |
Calories in 1 cup of watermelon | 46 calories |
Calories in 1 slice/wedge of watermelon | 86 calories |
Calories in 1 whole watermelon | 1360 calories |
What You'll Learn
How many carbs are in a cup of watermelon?
A cup of diced watermelon contains around 11.5 grams of carbohydrates, or 11 grams of net carbs. Net carbs are calculated by subtracting the grams of fibre from the grams of total carbs.
Watermelon is a low-carb fruit, and is considered keto-friendly, but it is important to keep track of how many carbs you're consuming, as they can quickly add up. For example, a typical keto diet restricts carbs to 5-10% of total calories, which equates to around 25 grams of carbs per day for someone consuming 2,000 calories. A cup of watermelon contains nearly half of that daily allotment.
Therefore, it is important to carefully plan your keto diet and monitor your portion sizes to ensure you don't exceed your daily carb limit.
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Is watermelon keto-friendly?
The keto diet is a high-fat, low-carb, moderate-protein eating plan. It involves limiting your carb intake and eating a high amount of healthy fats. On a 2,000-calorie diet, this may mean restricting your carb intake to just 100 calories, or 25 grams, per day.
Watermelon is a fruit that is relatively low in carbohydrates compared to other fruits. A cup of diced watermelon contains about 11.5 grams of carbs and 0.5 grams of fibre, which means that it has about 11 grams of net carbs.
Therefore, a single serving of watermelon could take up nearly half of your daily carb allotment. However, this depends on what else you're eating during the day and your daily carbohydrate target.
If you are aiming for around 50 grams of carbs per day, then a cup of diced watermelon comprises 23.2% of your daily carbs. So, you can definitely fit watermelon into a keto diet, but it may take careful planning and require you to reduce your portion sizes to keep your carb count in check.
Other Keto-Friendly Fruits
Avocados, lemons, limes, and certain types of berries, such as strawberries, raspberries, and blackberries, can also be enjoyed in moderation as part of a keto diet.
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What are the health benefits of watermelon?
Watermelon is a tasty, thirst-quenching fruit that has a high water content and provides nutrients like lycopene, citrulline, and vitamins A and C. Here are some of the health benefits of watermelon:
Promotes Hydration
Watermelon is composed of more than 90% water. This makes it a good choice for daily water intake and helps keep you hydrated.
Supports Weight Management
The high water content of watermelon means that it has a low calorie density. Eating watermelon may help with weight management by keeping you feeling full for longer. A study published in the journal Nutrients in 2019 found that subjects who were overweight or obese and ate watermelon instead of low-fat cookies experienced greater satiety. Eating watermelon daily was also associated with a decrease in subjects' body weight, body mass index, blood pressure, and waist circumference.
Promotes Heart Health
Several nutrients in watermelon may support heart health. Research suggests that lycopene may help lower cholesterol and blood pressure, both key factors in cardiovascular health. Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in your body and help your blood vessels expand to lower blood pressure.
May Have Anti-Cancer Effects
Several plant compounds found in watermelon, including lycopene and cucurbitacin E, may have possible anti-cancer effects. While study results are mixed, lycopene intake may be associated with a lower risk of some types of cancer, such as cancers of the digestive tract and prostate cancer.
May Reduce Inflammation and Oxidative Stress
The combination of antioxidants, lycopene, and vitamin C in watermelon may help lower inflammation and oxidative damage. An animal study found that watermelon powder given to rats to supplement an unhealthy diet resulted in less oxidative stress and lower levels of the inflammatory marker C-reactive protein than those in the control group.
Benefits for Bones and Joints
Watermelon contains a natural pigment called beta-cryptoxanthin, which may protect your joints from inflammation. Research indicates that over time, reduced inflammation could help protect you from developing conditions such as osteoporosis or rheumatoid arthritis.
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What are the risks of a keto diet?
Watermelon is a relatively low-carb fruit compared to other fruits, and can be enjoyed in moderation as part of a ketogenic diet. However, careful planning is required as it can be challenging to fit watermelon into the strict daily carb limits of a keto diet.
Now, here is some information on the risks of a keto diet:
The keto diet is associated with several risks and negative health outcomes. Firstly, it is linked to an increased risk of kidney problems, including kidney stones and chronic kidney disease. This is due to the high intake of animal foods and protein, which can cause increased acidity in the blood and urine, leading to a higher risk of kidney stone formation.
Secondly, the keto diet may cause digestive issues and constipation due to its restriction of high-fibre foods. It can also lead to nutrient deficiencies, particularly of vitamins and minerals, as it restricts nutrient-dense fruits, whole grains, and legumes.
Thirdly, the keto diet has been associated with impaired bone health in several studies, likely due to losses in bone mineral density. It may also increase the risk of chronic diseases and early death, especially when the diet focuses on animal-based foods rather than vegetable sources of fats and proteins.
Additionally, the keto diet can cause what is known as the "keto flu", which includes symptoms such as headaches, dizziness, fatigue, nausea, and constipation, due to dehydration and electrolyte imbalances at the beginning of the diet.
Furthermore, the high fat intake required by the keto diet, particularly saturated fats, can increase the risk of heart disease. It is also associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.
Lastly, the keto diet can be difficult to maintain and may lead to social isolation or disordered eating. It is not recommended for individuals with certain medical conditions, including those involving the pancreas, liver, thyroid, or gallbladder.
It is important to consult a doctor and a registered dietitian before starting a keto diet to ensure it is safe and to help minimise the risks of complications and nutrient deficiencies.
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What other fruits are keto-friendly?
While on a keto diet, it is important to eat fruits that are low in carbohydrates and sugars. Here are some keto-friendly fruits to choose from:
Avocados
Avocados are often used in savory dishes, but they are actually a fruit. They are well-known for their rich and healthy fat content, but they are also keto-friendly because they are low in carbs. Avocados have around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat per 3.5-ounce fruit (100-gram serving). In addition, avocados contain various essential nutrients, including vitamin C, vitamin K, potassium, and folate.
Tomatoes
Tomatoes are another low-carb fruit suitable for a keto diet. They come in various sizes, so keep that in mind when considering the total carb amount per serving. For example, one medium tomato (123 grams) provides 4.78 grams of carbs and 1.48 grams of fiber per serving, while a cup of cherry tomatoes (149 grams) has roughly 5.8 grams of carbs and 1.79 grams of fiber. Tomatoes are also a good source of lycopene, beta carotene, vitamin C, potassium, and folate.
Blackberries
Blackberries are another excellent berry choice for a keto diet. About 10 blackberries contain 2.3 grams of carbs and 1.2 grams of fiber, making them a great side addition to a protein and fat-packed snack. They are considered one of the healthiest fruits, as they are low in sugar and contain high amounts of antioxidants. Blackberries also contain vitamin C, vitamin K, manganese, and other essential nutrients.
Strawberries
Strawberries are a low-carb and keto-friendly fruit, with around 11.7 carbs and 3 grams of fiber per 1 cup of halved berries (152-gram) serving. They also contain antioxidants, including vitamin C and lycopene, as well as manganese, calcium, and folate. According to a 2021 study, eating strawberries daily could promote better blood vessel function and protect against the risk of heart attack.
Lemons
Lemons are an excellent choice for a keto diet. One lemon contains 6 grams of carbs and 1.8 grams of fiber, or 0.7 grams of carbs per wedge. They provide plenty of flavor and are a good source of vitamin C, which helps the immune system. Lemons are considered a low-glycemic food that won't cause spikes in blood glucose, making them suitable for people with diabetes.
Raspberries
Raspberries are a good choice for a keto diet, as they are low in carbs and high in fiber. Ten raspberries contain about 2.26 grams of carbs and 1 gram of net carbs. They also provide vitamins C and K, which help protect bone health.
Olives
Olives are technically categorized as a fruit and are a good source of healthy fats. A cup of green olives contains 5.18 grams of carbohydrates and 15.3 grams of monounsaturated fatty acids. Olives are also a good source of vitamin C and other antioxidants.
Limes
Limes, like lemons, are a good addition to a keto diet. A whole lime offers around 5 grams of net carbohydrates and provides immune-boosting vitamin C.
Peaches
Peaches are considered suitable for a keto diet in moderation. They contain about 15 grams of carbs and 2.25 grams of fiber per medium-sized fruit. Pairing peach slices with a lower-carb and protein-packed food like cottage cheese is a good way to include them in your diet. Peaches are an excellent source of vitamins A and C, as well as boron, which contributes to bone health.
Cantaloupe
Cantaloupe is a low-carb melon that provides essential nutrients. One cup of diced cantaloupe has only 12.7 grams of carbs and 1.4 grams of fiber. It may be more filling and satisfying than other fruit options, like berries. Cantaloupe is also a good source of beta-carotene, vitamin K, potassium, and folate.
Star Fruit
Star fruit, or carambola, is a tropical fruit that is popular with those following a keto diet due to its low-carb content. One cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is also a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc.
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Frequently asked questions
A cup of watermelon contains around 11.5 grams of carbs.
Watermelon is relatively low in carbs compared to other fruits, so it can be enjoyed in moderation while following a ketogenic diet.
On a keto diet, it is recommended to restrict carb intake to less than 50 grams per day, with some plans suggesting an even lower limit of 20 grams.
Watermelon is a hydrating fruit that can help promote a feeling of fullness, making it beneficial for weight loss. It is also a good source of vitamins and antioxidants.
The keto diet can be quite restrictive and extreme, and it may cause short-term side effects such as "keto flu," as well as potential long-term vitamin and mineral deficiencies. It is important to consult a healthcare professional before starting a keto diet.