Watermelon
High GI
GL 16.5 per piece (286 g) · GL 5.8 per 100 g
- Very low calorie density
- High glycemic index (76)
Watermelon has a glycemic index of 76 (High). One piece (286 g) adds a glycemic load of 16.5.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #167765 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g They have a significantly lower glycemic index and much higher fiber content compared to watermelon, promoting better blood sugar stability.
Fresh Raspberries - GL 3 per 100 g Strawberries offer a lower glycemic impact and provide more micronutrients per serving than watermelon.
Fresh Strawberries - GL 2 per 100 g With a higher fiber-to-carbohydrate ratio, blackberries cause a much slower and smaller rise in blood glucose levels.
Blackberries
Forms of Watermelon
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Watermelon is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, diced | 152 g | 8.8 |
| 1 cup, balls | 154 g | 8.9 |
| 1 NLEA serving | 280 g | 16.2 |
| 1 wedge (approx 1/16 of melon) | 286 g | 16.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 30 kcal |
| Carbohydrates | 7.6 g |
| Sugars (Total) | 6.2 g |
| Natural | 6.2 g |
| Added | 0 g |
| Fiber | 0.4 g |
| Soluble | 0.1 g |
| Insoluble | 0.3 g |
| Protein | 0.6 g |
| Fat | 0.2 g |
| Saturated | 0.02 g |
| Unsaturated | 0.08 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Very low calorie density
- High water content for hydration
- High glycemic index (76)
- Low fiber content
Allergens
No EU-14 allergen listed
Recipes with Watermelon
Frequently Asked Questions
What is the glycemic index of Watermelon?
Watermelon has a glycemic index of 76 (High). One piece (286 g) has a glycemic load of 16.5; per 100 g the glycemic load is 5.8.
Is Watermelon good for people with insulin resistance?
Watermelon has a high glycemic index (76) and raises blood sugar quickly. A lower-load alternative is Fresh Raspberries.
Which form of Watermelon has the lowest glycemic load?
Among the forms of Watermelon in this database, Yellow watermelon has the lowest glycemic load (5 per 100 g).
Check Watermelon in the Logi app, with your portion.
