Is Watermelon Keto-Friendly?

Is Watermelon Keto-Friendly?

The ketogenic food plan requires you to reduce back on carbs, which means eliminating higher-carb meals like fruit from your diet. Is Watermelon Keto-Friendly? Fortunately, as compared with different fruits, watermelon is distinctly low in carbs and may be enjoyed as a ketogenic diet. It will assist you in losing weight, scaling back inflammation, and cleansing your body of toxins. Like other extreme diets and cleanses, the watermelon diet makes big promises.

A person can eat watermelon as part of a ketogenic diet as long as they ensure the carbohydrate content is balanced with the desired macronutrient ratio. However, like all fruits, watermelons naturally contain sugar. Therefore, people following a ketogenic diet may worry that eating watermelon might throw them out of ketosis, the metabolic process that burns fat instead of carbohydrates.
A ketogenic or keto diet is an eating plan that contains high amounts of fat, moderate amounts of protein, and very low amounts of carbohydrates.

           Nutritional value of watermelon

  • Vitamin C- a cup of diced watermelon provides 21% of a person’s daily vitamin C needs. This is an antioxidant that helps the body maintain healthy tissues, blood vessels, and bones. It also helps form collagen, heals wounds, and absorbs plant iron.
  • Vitamin A- a cup of diced watermelon also provides about 17% of a person’s daily requirement of vitamin A. This helps support the immune system and maintain healthy skin and eyes, among other important functions.

Keto Diet

  • Lycopene- Red-fleshed watermelons contain a lot of lycopene. Also found in tomatoes and pink grapefruit, this carotenoid antioxidant is what gives these fruits their reddish color. Importantly, lycopene may help protect the body from heart disease and many forms of cancer.
  • Carbohydrates- Net carbs are the carbs that the body actually absorbs from a food source. Within foods, they are the total amount of carbohydrates minus the fiber in them, since fiber is an indigestible form of carbohydrate.
    A cup of chopped watermelon has 11 g net carbs because it contains 11.6 g total carbs and about 0.6 g fiber. Ketogenic diets severely limit the number of carbohydrates a person can eat in a day. On a typical ketogenic diet, which limits carbs to 5-10% of total calories, a person consuming 2,000 calories per day will only be consuming 20-50 g of carbs per day. This means that the amount of watermelon a person on a ketogenic diet can eat while remaining in ketosis depends on how restrictive their diet is.
  • Calories- A cup of diced watermelon contains 46 calories. According to a 2019 study by Trusted Source, diets that include fruits high in water and fiber could help a person maintain a moderate weight. The paper suggests that watermelon may promote a feeling of satiety, which researchers call satiety because its high water content gives it a low energy density proportional to its volume compared to many other fruits. Since many keto dieters do this for weight loss, watermelon’s high fullness-to-volume ratio makes it even more beneficial.


     Watermelon Health Benefits

  • Helps prevent dehydration. As already mentioned, watermelon has a very high water content; 92% consists of water. This means that while you’re enjoying this snack, you’re also helping to replace the electrolyte loss that’s common with weight loss through water.
  • Helps protect against diseases. Watermelon is rich in disease-fighting antioxidants that help protect against harmful cellular DNA damage caused by exposure to free radicals. Studies have found that one of the key antioxidants in watermelon, lycopene, helps protect against diseases like cancer and heart disease.
  • Helps reduce inflammation in the body. Another way that watermelon helps to protect against disease is by relieving chronic inflammation within the body. Inflammation left unchecked has been linked to the development of several types of inflammatory disease, which means it’s super important to include a variety of anti-inflammatory foods in your diet.
  • Helps achieve weight loss goals. Watermelon is a great fruit to eat to help with weight loss efforts because of its high water content and the fact that it’s so low in calories. Watermelon is also rich in the amino acid arginine, which studies have found to assist with burning fat cells and reducing obesity.

     Low-carb watermelon smoothie with mint recipe

        Looking for a light and tasty treat? This Low Carb Watermelon Mint Lime Smoothie only takes minutes to make and is so refreshing!



  • 2 cups watermelon (cubed and chilled)
  • 1 lime (juiced)
  • 5 drops of stevia liquid (or to taste)
  • ½ cup soy milk
  • 5-10 fresh mint leaves (to taste)
  • 3 cups ice


  1. Add the watermelon, lime juice, stevia, soy milk, and mint to a blender.
  2. Blend until completely smooth.
  3. Add the ice.
  4. Pulse until the smoothie is incorporated, then serve immediately.

      Watermelon Popsicles

Delightful Layered Watermelon Popsicles made with the healthiest ingredients! These watermelon popsicles are 100% natural, refined sugar-free, gluten-free, low carb, vegan, and absolutely delicious. This a wonderful summer gift that kids and adults will love!

These popsicles are made of 3 layers:

  • Watermelon layer
  • Coconut yogurt layer
  • Kiwi layer

The key to making truly delicious watermelon popsicles is using the freshest fruit possible. The watermelon should be tasty and sweet, and the kiwi shouldn’t taste too sour.


  1. First, you need to make sure that you have an easy-to-use popsicle mold.
  2. Wash the watermelon, get rid of the rind, and cube it. Blend in a blender or a food processor until it’s liquid enough to go in the molds. This will be your first layer (the red layer), and you could also add strawberry or raspberry if you like).
  3. Transfer to the molds and freeze for an hour, then take them out of the freezer and stick the wooden sticks. Put it back in the freezer and wait until the watermelon is completely frozen.
  4. Now comes the white layer. It can be coconut yogurt, soy yogurt, or even milk yogurt. Coconut milk (full fat from the can) also works great. Pour it over the watermelon layer, and let it freeze for an hour or so.
  5.  Peel some kiwis, blend them in a blender or a food processor and add your last layer. The tangy taste also helps to balance out the flavors in the popsicles. When it’s frozen the popsicles are ready!

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