How many carbs are in a Watermelon?
A 1 cup diced (152g) serving of Watermelon contains 11.5g of total carbs (10.9g net carbs), 9.4g sugar, 46 calories, 0.9g protein, 0.2g fat and 0.6g fiber.
- Calories
- 46 cal
- Carbohydrates
- 11.5 g
- of which Sugars
- 9.4 g
- Fiber
- 0.6 g
- Net carbs
- 10.9 g
- Protein
- 0.9 g
- Fat
- 0.2 g
Watermelon nutrition at a glance
Per 1 cup diced (152g), Watermelon delivers about 2% of a 2,000-calorie daily reference, 4% of the 275g daily carbohydrate reference and 2% of the 28g daily fiber reference. Sugar sits at 19% of the 50g added-sugar reference and protein contributes 2% of the 50g protein reference.
- Calories
- 30
- Carbs
- 7.6 g
- Sugar
- 6.2 g
- Protein
- 0.6 g
- Fat
- 0.1 g
- Fiber
- 0.4 g
Blood-sugar impact of Watermelon
Most of the carbs here are simple sugars with little fiber to slow absorption — expect a relatively fast blood-sugar rise. Pair with protein or healthy fat to blunt the spike.
With 11.5g total carbs and 0.6g fiber, the net-carb figure for a 1 cup diced (152g) serving works out to roughly 10.9g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Watermelon
- Great fit for low-carb, keto or diabetic-friendly meals — build around watermelon without worrying about a big glucose spike.
- Use watermelon as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine watermelon with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Watermelon keto-friendly?
In moderation. At 10.9g net carbs per 1 cup diced (152g), Watermelon can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Watermelon per 100 grams?
About 7.6g of carbs, 6.2g sugar and 30 calories per 100g of Watermelon.
How does Watermelon affect blood sugar?
Most of the carbs here are simple sugars with little fiber to slow absorption — expect a relatively fast blood-sugar rise. Pair with protein or healthy fat to blunt the spike.
Is Watermelon good for weight loss?
A serving delivers 46 calories with 0.9g protein and 0.6g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 3% combined protein-plus-fiber-to-calorie ratio, Watermelon is best paired with a lean protein or vegetables so the meal keeps you full for longer.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup diced (152g) serving of Watermelon. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.