Watermelon
High GI but low glycemic load per serving because it is mostly water.
FatTonic Facts
Watermelon · per serving 1 cup (150g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 9 | −7.2 |
| Processing | whole | 0.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 76 | |
| Carbs (g) | 11 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 167765 (Watermelon, raw), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 150 g): carbs 7.6, sugar 6.2, fiber 0.4, protein 0.6, fat 0.2 g.
What this means for fat-burning
Why this score: glycemic load 8 set it, −17.6 points. Source: USDA FoodData Central, FDC 167765.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Watermelon scores 78, rated Good. It scores higher than 54% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does watermelon spike insulin?
Glycemic load 8 for 1 cup (150g); FatTonic Score 78/100 — it supports fat-burning.
Is watermelon good for fat loss?
Good (78/100): watermelon supports fat-burning.