Watermelon is one of summer’s favorite fruits, but many people avoid it because they believe it’s loaded with sugar. While it’s true that watermelon has a high glycemic index, nutrition experts say that’s only part of the story. What really matters is the glycemic load—how much you actually eat—and whether it’s part of a balanced meal.

Despite its sweet taste, watermelon contains only about 3–5 grams of natural sugar per 100 grams and is made up of more than 90% water. It’s also low in calories and provides vitamin C, potassium, and the antioxidant lycopene, which gives the fruit its vibrant red color. These nutrients, along with its water and fiber content, help make watermelon both refreshing and satisfying.

According to nutrition experts, even people with diabetes can enjoy watermelon in moderation. A typical serving of around 150–250 grams is generally reasonable, especially when eaten with protein or healthy fats, such as Greek yogurt, nuts, cheese, or as part of a balanced meal. Eating large amounts on an empty stomach is more likely to cause a quicker rise in blood sugar.

The bottom line? There’s no reason to fear watermelon simply because it’s sweet. Healthy eating is about overall balance, not avoiding one nutritious fruit. Enjoying watermelon in sensible portions and pairing it with other wholesome foods allows you to reap its many benefits while keeping your meals satisfying and well-balanced.