Watermelon
One serving: 1 cup, diced (152 g)
Calories, Glycemic load (GL)
Calories
23 kcal
76 g
Available carbohydrate 5.4 g
Blood sugar
Low impactGL 3
Calories
46 kcal
152 g
Available carbohydrate 10.9 g
Blood sugar
Low impactGL 5 (range 5–6)
Calories
68 kcal
228 g
Available carbohydrate 16.3 g
Blood sugar
Low impactGL 8 (range 8–9)
Calories
91 kcal
304 g
Available carbohydrate 21.7 g
Blood sugar
Low to medium impactGL 11 (range 10–12)
Can people with diabetes eat Watermelon?
Yes. Watermelon is mostly water, and Malaysian lab studies measured a low GI for it, so a cup of fresh fruit raises blood sugar only a little. A big plate, or juice with added sugar, is a different story.
Numbers from Henry et al. 2021, USDA FoodData Central. Method and sources
| Portion | Calories (kcal) | GL | Impact |
|---|---|---|---|
| ½ serving76 g | 23 | 3 | Low impact |
| 1 serving152 g | 46 | 55–6 | Low impact |
| 1½ servings228 g | 68 | 88–9 | Low impact |
| 2 servings304 g | 91 | 1110–12 | Low to medium impact |
The range comes from the lowest and highest GI behind this number.
Nutrients
| Nutrient | Amount |
|---|---|
| Energy | 46 kcal |
| Protein | 0.9 g |
| Fat | 0.2 g |
| Saturated fat | 0.0 g |
| Carbohydrate | 11.5 g |
| Fibre | 0.6 g |
| Available carbohydrate | 10.9 g |
| Sugars | 9.4 g |
| Sodium | 2 mg |
Glycemic index (GI)
Measured in 4 lab studies, glucose = 100. We show the median and the lowest to highest result.
Measurements
- GI 55 – Henry et al. 2021, Table 1, row 67: Malaysia, 'Watermelon (Citrulius vulgaris—red variety)', GI 55 ± 3 (ref. 34); test portion 893 g, 50 g available CHO, 10 healthy participants
- GI 51 – Henry et al. 2021, Table 1, row 108: Malaysia, 'Red-fleshed seedless watermelon', GI 51 ± 2 (ref. 45); test portion 236 g, 25 g available CHO, 14 healthy participants
- GI 48 – Henry et al. 2021, Table 1, row 109: Malaysia, 'Red-fleshed seeded watermelon', GI 48 ± 1 (ref. 45); test portion 239 g, 25 g available CHO, 14 healthy participants
- GI 47 – Henry et al. 2021, Table 1, row 110: Malaysia, 'Yellow-fleshed watermelon', GI 47 ± 2 (ref. 45); test portion 233 g, 25 g available CHO, 14 healthy participants
GI says how fast a food’s carbohydrate raises blood sugar. GL adds how much of it you eat, so it is the better guide for a real portion.
Tips at the stall
- Eat the fruit rather than drink the juice. If you buy jus tembikai, ask for no sugar ("tak nak gula").
- Keep to about a cup of diced fruit, and share the rest of the plate. A big plate of several slices adds up.
Lower-impact swaps
No swaps listed yet for this dish.
Method and sources
Nutrients are added up from the recipe below, using USDA FoodData Central values for each ingredient.
| Ingredient | Grams | Available carbs (g) | GI | Nutrient data |
|---|---|---|---|---|
| Watermelon, raw (raw) | 152 | 10.9 | – | FDC 167765 |
Sources
- Henry et al. 2021. Henry CJ, Quek RYC, Kaur B, Shyam S, Singh HKG. A glycaemic index compendium of non-western foods. Nutr Diabetes. 2021;11(1):2. doi:10.1038/s41387-020-00145-w. Licence: CC BY 4.0; .
GI values from Henry et al. 2021, licensed under CC BY 4.0. We rounded them and, where there are several, show the median and range.
- USDA FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. fdc.nal.usda.gov. Licence: CC0 1.0; .
Medical disclaimer
Educational information only, not medical advice. The numbers are for a typical serving and vary with the recipe, the portion and the person. If you have diabetes or prediabetes, or take medicine for blood sugar, talk to your doctor or dietitian before changing what you eat.
Checked by Bruno Braga (editor) on . Not yet reviewed by a dietitian.