Some fruits like raspberries, blueberries, cranberries, blackberries, and avocados are good for the keto diet, but what about melons and watermelons?

Benefits for health

But first, let’s find out their health benefits.

Rich source of Vitamin C

Melons are an excellent source of a variety of vitamins and minerals, but they are particularly rich in vitamin C. For example, a glass of cantaloupe contains nearly 65% ​​of the recommended daily value of vitamin C. Because your body cannot produce it alone, it is very important that your diet has enough. vitamin A.

Vitamin C acts as an antioxidant, helping to neutralize free radicals and relieve oxidative stress in the body. Oxidative stress is believed to be the cause of many chronic diseases, so maintaining high levels of vitamin C is an important preventative measure.

Research shows that high levels of vitamin C in the diet reduce the incidence of heart disease, eye disease, cancer and neurodegenerative diseases.

It also plays an important role in skin and joint health by being a necessary nutrient for collagen synthesis. The latter is a major protein and supports the connective tissue of the joints, creating a strong extracellular matrix.

For these reasons, a lack of vitamin C can lead to problems such as joint pain, poor wound healing, subcutaneous bleeding, and skin thickening.

Contains a lot of antioxidants

Vitamin C isn’t the only antioxidant you’ll find in melons.

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In fact, most golden-colored foods contain two antioxidants, lutein, and zeaxanthin, which are known to support eye health. In particular, melon is a good source of these two free radicals.

Lutein and zeaxanthin act as shields, protecting the macula of the eye from blue light. Over time, ultraviolet radiation from blue light is believed to lead to degenerative conditions of the eye such as cataracts and macular degeneration.

Research shows that consuming lutein and zeaxanthin can combat the harmful effects of blue light, reducing the risk of eye degeneration.

Can You Eat Melon and Watermelon on Keto Diet

Maintain blood pressure

One of the most effective ways to control blood pressure is to control the sodium and potassium levels in the body. When paired, these two minerals control blood pressure and volume, but when there is too much sodium in your body, you can have high blood pressure.


Therefore, to combat the effects of sodium on blood pressure, it is very important to have enough potassium in the diet to balance the hypertensive properties of sodium. And melons are an excellent source of potassium.

It can maintain blood sugar levels

A type of melon known as bitter melon is distinguished by its bitter taste. For centuries, this fruit has been used as a medicinal plant to treat a number of conditions, including eczema, jaundice, gout, kidney stones, psoriasis and arthritis.


However, one of the most well-researched benefits of bitter melon is its ability to stabilize blood sugar levels. High blood sugar levels are linked to various conditions and can lead to obesity, type 2 diabetes, and metabolic syndrome.

Research shows that bitter melon lowers blood sugar levels and has powerful antioxidant effects, providing therapeutic benefits for diabetes and related metabolic conditions.

Carbohydrate content

Now that you are well versed in the health benefits of melons, let’s take a look at carbs to determine if melons can fit a keto diet.

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Today there are more than 20 different varieties of melons, here are the carbohydrate indicators of the most famous varieties.

 Portion = 100 grams.


  • Total carbohydrates: 8.16 g.
  • Fiber: 0.9 g.
  • Net carbohydrates: 7.26 g


  • Total carbohydrates: 7.55 g.
  • Fiber: 0.4 g.
  • Net carbohydrates: 7.15 g

Sweet melon

  • Total carbohydrates: 9.4 g.
  • Fiber: 0.8 g.
  • Net carbohydrates: 8.6 g

Bitter melon

  • Total carbohydrates: 4.32 g.
  • Fiber: 2 g.
  • Net carbohydrates: 2.32 g

Kassapa (winter melon)

  • Total carbohydrates: 6.58 g
  • Fiber: 0.9 g
  • Net carbohydrates: 5.68 g

6. Wax gourd

  • Total carbohydrates: 3.02 g.
  • Fiber: 1 g.
  • Net carbohydrates: 2.02 g

How to eat melons with keto

The goal of keto is to keep carbohydrates below 50g per day. Yes, you can consume melons or watermelons during this diet, but you need to do it in moderation so as not to exceed your carbohydrates. Melons are best eaten on a cyclical keto diet that combines exercise and carb days.

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