Is Watermelon Keto?

Melons
Watermelon sticker illustration
KETO VERDICTMODERATE

Watermelon can fit keto sparingly: ~7.2g net carbs per 100g. Its high water content makes it refreshing, but portion control is essential to avoid exceeding daily carb limits.

Watermelon can fit keto sparingly: ~7.2g net carbs per 100g. Its high water content makes it refreshing, but portion control is essential to avoid exceeding daily carb limits.

  • Net carbs (100g)7.2g
  • Protein (100g)0.6g
  • Fat (100g)0.2g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
7.2g
Total Carbs
8g
Fiber
0.4g
Protein
0.6g
Fat
0.2g
Calories
30

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate carbs: 7.2g per 100g can fit with mindful portions
  • Very low calorie: ~30 kcal per 100g thanks to high water content
  • Low fiber: track portions since fiber doesn’t offset much carbohydrate
  • Pair with fats (e.g., feta, chia, coconut milk) to blunt glycemic impact
  • Contains lycopene: antioxidant support for heart and skin
  • Refreshing: great in hot weather; hydrate while keeping serving sizes small

HEALTH BENEFITS

  • Rich in lycopene: powerful antioxidant linked to cardiometabolic support
  • Contains citrulline: may aid blood flow and exercise performance
  • Provides vitamin C: supports immunity and collagen formation
  • Offers potassium: important for heart rhythm and muscle function
  • Contains carotenoids (beta-carotene, lutein) for eye/skin health
  • Hydration support: high water content with light electrolytes

PREPARATION SUGGESTIONS

FRESH CUBED

Cut into cubes for a hydrating snack; keep portions to about 100–150g.

FETA SALAD

Combine cubes with crumbled feta, mint leaves, and lime juice for a salty-sweet salad.

PROSCIUTTO WRAP

Wrap thin slices with cured meat for a balanced salty-sweet appetizer.

CHILLED SOUP

Blend with lime, mint, and a pinch of salt for a refreshing cold soup.

FROZEN TREAT

Freeze cubes on sticks for a naturally sweet popsicle; brush with lime juice first.

SMOOTHIE BASE

Blend with coconut milk and MCT oil for a hydrating, higher-fat keto smoothie.

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