Watermelon: Glycemic Index and Glycemic Load
Category: Fruits
Serving size: 1 cup diced (152 g)
Glycemic Index (GI): 76 (high)
Glycemic Load (GL): 8 (low)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
Glycemic Index Range Chart (0-100)
Watermelon GI: 76
Glycemic Load Range Chart (0-40)
Watermelon GL: 8
Balanced Meal Planning
Watermelon has a high glycemic index of 76, meaning it raises blood sugar quickly. Its glycemic load of 8 per serving also suggests a lower blood glucose impact per serving.
Per 100 g, Watermelon provides approximately 7.6 g of carbohydrates, 0.6 g of protein, and 0.2 g of fat (USDA FoodData Central).
Blood Sugar-Friendly Food Pairings
Pair watermelon with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Tofu or edamame | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
Diabetes-Friendly Use
- Eat watermelon with protein or healthy fats (nuts, seeds, yogurt, or cheese).
- Prefer whole fruit over juice to keep fiber intact.
- Watch portion size, especially for sweeter fruits.
- Alternate with lower GI fruits listed in the Food Guide.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Avocado | ½ fruit (68 g) | 15 | 0 |
| Lime | 1 serving (100 g) | 15 | 1 |
| Lemon | 1 serving (100 g) | 20 | 1 |
| Cherries | 1 cup (138 g) | 22 | 3 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.