Watermelon
High GI
GL 15.6 per piece (286 g) · GL 5.5 per 100 g
- Low glycemic load despite a high GI: about 6 per 100 g, because the fruit is 91 % water.
- High glycemic index (around 76): its sugar is absorbed quickly.
Watermelon has a glycemic index of 76 (High). One piece (286 g) adds a glycemic load of 15.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #167765 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 4.7 per 100 g Another juicy melon eaten in slices or cubes, with a lower GI (65 vs 76) and a similar 34 kcal per 100 g.
Cantaloupe - GL 2.3 per 100 g A light summer fruit for snacks and fruit salads with a low GI of 40 and five times the fibre of watermelon.
Strawberries - GL 3.4 per 100 g A juicy summer fruit with a low GI of 42 and a glycemic load of about 4 per 100 g.
Peach - GL 5 per 100 g A juicy, refreshing fruit with a lower GI (43) and more fibre and vitamin C than watermelon.
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Watermelon is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, diced | 152 g | 8.3 |
| 1 cup, balls | 154 g | 8.4 |
| 1 NLEA serving | 280 g | 15.3 |
| 1 wedge (approx 1/16 of melon) | 286 g | 15.6 |
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?
- Low glycemic load despite a high GI: about 6 per 100 g, because the fruit is 91 % water.
- Only 30 kcal per 100 g, so a large slice is filling for few calories.
- Contains lycopene, the red pigment also found in tomatoes, and some vitamin C.
- High glycemic index (around 76): its sugar is absorbed quickly.
- Almost no fibre (0.4 g per 100 g) or protein, so it keeps you full only briefly.
- Large servings add up: a 286 g wedge carries about 18 g of sugar.
Calculate the glycemic load of a meal with Watermelon
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 15.6; per 100 g the glycemic load is 5.5.
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 Cantaloupe.
How does Watermelon affect blood sugar?
Watermelon has a glycemic load of 5.5 per 100g, which indicates a minimal impact on blood sugar levels.
Check Watermelon in the Logi app, with your portion.
