For people living in a warm climate, watermelon is a quite popular and readily available fruit. It’s packed with nutrients and provides hydration.
Furthermore, individuals who try to lose weight choose watermelon for its low-calorie contents: 100 g of the fruit contains only 30 calories. So, we can consider watermelon as a very low-calorie food. However, keen keto or Atkins dieters mostly keep an eye on net carbs rather than calories. Usually, for them, it is a necessity to eat fewer than 50 grams of net carbs per day.
Is watermelon a good choice for keto dieter—especially if you’re craving something sweet?
Net carbs in watermelon
Total carbohydrate content minus fiber content—that’s how you compute net carbs. Interestingly, some nutritionists propose a different approach. They suggest that only insoluble fiber should be subtracted when computing net carbs. For the purpose of this article though, the conventional method will be used.
Here’s a rundown of net carbs in watermelon:
- 1 oz – 2.0 g
- 100g – 7.2 g
- ½ cup – 5.4 g
- 1 cup – 10.9 g
- 1 cup (juiced) – 17 g
- 10 balls – 8.7 g
- 1 wedge – 20.5 g
I also want to mention the net carbs in cantaloupe and honeydew, because many people prefer them instead of watermelon. Respectively, 1 oz of cantaloupe contains 2.0 g of net carbs but 1 oz of honeydew has a few more: 2.4 g.
As you can see, the net carb value depends on the portion size. Looking at the numbers above, dieters can consume watermelon while on keto but only in a limited amount. Integrating watermelon into your ketogenic diet should be easy enough—just don’t eat too much!
Do keep in mind that like the watermelon, other fruits contain carbohydrates and will affect your daily consumption. Even vegetables have a carb content, aside from the healthy nutrients that come with them. You should count all net carbs you consume during a day.
Perks of watermelon
Watermelon isn’t just a means of satisfying your sweet tooth while on keto. It’s also a healthy fruit. Some of its benefits include:
Helps to keep the body hydrated
Watermelon is 92% water. Its high water content makes it easier to keep your body hydrated. As you know, staying well-hydrated is important to overall health, and as well as exercising.
Easy to fit into your caloric limit
With only 45 calories for every cup, watermelon has one of the lowest calorie contents among fruits. Even low-sugar berries can’t compete in terms of calorie content. This makes watermelon easy to fit into your diet, no matter what your caloric limit may be.
Provides plant compounds and nutrients
Watermelon is loaded with nutrients such as vitamins A, C, B1, B5, and B6, as well as minerals like potassium and magnesium. It’s also packed with beneficial flavonoids (anti-cancer, anti-oxidative).
- Broccoli nutrition retrieved from: https://ndb.nal.usda.gov/ndb/