Watermelon
Also known as: batikh, pakwan, tarbooz
Fine to eat — keep the portion small and pair with protein or vegetables.
High GI but watery — one cup with a meal is fine.
Portion guide
1 cup cubes (about 150 g)
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Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per 1 cup cubes
| Calories | 45 kcal |
|---|---|
| Total carbohydrates | 11 g |
| Protein | 0.9 g |
| Fat | 0.2 g |
| Fibre | 0.6 g |
| Sugars | 9 g |
Glycaemic index (GI): 72
Better ways to cook it
- Eat whole fruit rather than juice
- Pair with nuts or yogurt
Practical advice
- Keep the portion small
- Eat it with vegetables and protein
Detailed clinical explanation
Contains a meaningful carbohydrate load; portion size, cooking method and food pairing determine the glucose response.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
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Educational information only — your own targets depend on your medicines and health. Compare with another food