Watermelon
Every 100 g of Watermelon contains 30 kcal and 7.6 g of available carbohydrate. Its glycemic index is 50 (Low), the average of 3 studies in the International GI Tables (Atkinson 2021). A typical 280 g portion has a glycemic load of 10.6 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Watermelon is rich in water and low in calories, and a portion holds relatively little carbohydrate, but very large portions raise the glycemic load.
Best preparation methods
Serve it chilled as a dessert after a meal, or with a low-salt white cheese as in the traditional Levantine pairing.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (280 g) |
|---|---|---|
| Calories | 30 kcal | 84 kcal |
| Protein | 0.6 g | 1.7 g |
| Carbohydrate | 8 g | 22.4 g |
| Available carbohydrate | 7.6 g | 21.3 g |
| Fat | 0.2 g | 0.6 g |
| Dietary fibre | 0.4 g | 1.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 5 of 8 measured foods in Fruit by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Watermelon good for weight loss?
Yes. Watermelon is very low in calories (30 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Watermelon affect blood sugar?
Its glycemic index is 50 (Low) according to Atkinson 2021. A typical 280 g portion has a glycemic load of 10.6 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Watermelon?
A typical 280 g portion of Watermelon provides about 84 kcal, 1.7 g protein, 22.4 g carbohydrate, 0.6 g fat and 1.1 g fibre.
Approved value: average of 3 studies (range 47–55), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.