Watermelon has a high glycemic index of 76 (typical range 71 to 81). A serving of 1 cup, balls (154 g) has a glycemic load of 8, which is low. Per 100 g it provides 30 calories, 0.6 g protein, 7.5 g carbohydrate (0.4 g fiber, 6.2 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 cup, balls (154 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 30 kcal | 46 kcal |
| Protein | 0.6 g | 0.9 g |
| Carbohydrate | 7.5 g | 11.6 g |
| Fiber | 0.4 g | 0.6 g |
| Sugars | 6.2 g | 9.5 g |
| Fat | 0.1 g | 0.2 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 112 mg | 172 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Pear | 38 | 8 |
| Apple | 36 | 8 |
| Golden Delicious Apple | 36 | 7 |
| Longan | 48 | 7 |
| Currants | 56 | 6 |
Watermelon has a glycemic index of 76, which is high (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup, balls (154 g) serving is 8, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of watermelon has a glycemic load of 8 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Watermelon has 30 calories per 100 g, and about 46 calories in a 1 cup, balls (154 g) serving.
Watermelon is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Watermelon, raw” (FDC 167765). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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