SugarHigh Team
Is Watermelon Keto? GI 76, Net Carbs and Glycemic Load
| Measure | Value | Source |
|---|---|---|
| GI | 76 (high) | Atkinson 2008, Table 1 |
| Carbs / 100 g | 7.55 g | USDA FDC 167765 |
| Fiber / 100 g | 0.4 g | USDA FDC 167765 |
| Net carbs / 100 g | 7.2 g | Calculated from USDA |
| GL / 100 g | 5 (calculated) | GI × net carbs / 100 |
Short answer: watermelon has a high GI of 76 (Atkinson 2008, Table 1), but it is mostly water, so a 100 g portion has 7.2 g net carbs (USDA) and a low calculated GL of 5. Small portions can fit keto plans; large wedges usually do not.
High GI, low GL: how both are true
GI is measured on a fixed amount of carbohydrate. Watermelon has little carbohydrate per gram, so a normal portion carries a small glycemic load. This is the classic example of why GL adds context to GI. See GI vs GL.
Watermelon on keto
Healthline describes a keto carb limit of around 25 g per day (Healthline). At 7.2 g net carbs per 100 g, 100 g of watermelon uses under a third of that.
FAQ
Is watermelon high GI?
Yes, 76 (Atkinson 2008).
Is watermelon keto friendly?
In small portions, based on its net carbs.
What is the glycemic load of watermelon?
About 5 per 100 g, calculated.
