Skip to contentEatingWellSubscribeTired of losing recipes? Save your favorites on MyRecipes for freeAdWatermelon vs. Cantaloupe: Which Fruit Is Better for Your Blood Sugar?Think you need to skip sweet fruit for better blood sugar? Think again!By Amy Brownstein, M.S., RDN Published on July 24, 2026 Reviewed by Dietitian Jane Leverich, M.S., RDNIn This ArticleIn This ArticleWatermelon & Blood SugarCantaloupe & Blood SugarWhich Is Better?Recipe IdeasSlices of watermelon and cantaloupe on a split backgroundCredit: Getty Images. EatingWell Design.Both watermelon and cantaloupe can fit into a blood sugar–friendly diet.Cantaloupe has more fiber and vitamin C, while watermelon offers lycopene, an antioxidant.Pairing either with protein, healthy fats or fiber can help support steadier blood sugar levels.Watermelon and cantaloupe are two popular summer fruits. Both are naturally sweet, contain carbohydrates and provide important nutrients that are beneficial for metabolic and overall health. But when it comes to managing blood sugar, does one melon have an advantage over the other?“Both watermelon and cantaloupe contain naturally occurring carbohydrates that can raise blood sugar, but they also have a high water content, vitamins, antioxidants and relatively low glycemic loads when eaten in typical serving sizes,” explains Brittany Poulson, M.D.A., RDN, CD, CDCES. Below, dietitians break down whether watermelon or cantaloupe is the better choice for blood sugar, plus how they can both fit into a blood sugar–friendly eating pattern.How Watermelon Affects Blood SugarIt’s a Carbohydrate“Watermelon can raise blood sugar because it contains natural sugars, and its carbohydrates are digested fairly quickly,” explains Poulson. However, 1 cup of diced watermelon is about 91% water and contains just about 11 grams of carbohydrates, which helps explain why watermelon has a higher glycemic index but a relatively low glycemic load.1,2The glycemic index measures how quickly a carbohydrate-containing food raises blood sugar, while glycemic load takes both the food’s glycemic index and the amount of carbohydrates in a typical serving into account.3 Because watermelon is mostly water and provides a relatively small amount of carbohydrates per serving, its overall impact on blood sugar is considered low when enjoyed in a typical portion. Related StoriesPotato Salad vs. Pasta Salad: Which Is Better for Blood Sugar?A bowl of potato salad and a bowl of pasta salad side by sideWhat Happens to Your Blood Sugar When You Eat FruitAssorted fruits and sugar cubes displayed on a pink backgroundIt Contains LycopeneOne cup of diced watermelon contains 6,890 micrograms of lycopene, an antioxidant that gives the fruit its vibrant red color.1 Lycopene has been studied for its potential role in supporting overall health, including metabolic health and blood sugar regulation. 4Some research suggests that higher lycopene intake may be associated with healthier fasting blood sugar levels and hemoglobin A1c in individuals with diabetes.4 However, more research is needed to understand exactly how lycopene may influence blood sugar. Early research suggests it may work through several pathways, including supporting insulin sensitivity and helping reduce inflammation.5How Cantaloupe Affects Blood SugarIt’s a CarbohydrateLike watermelon, cantaloupe contains carbohydrates that are broken down into glucose and can raise blood sugar levels when digested. However, 1 cup of diced cantaloupe is about 93% water and provides 12 grams of carbohydrates, along with about 1.5 grams of fiber.6Because cantaloupe is high in water and provides fiber, it may help slow digestion and support a more gradual rise in blood sugar. Because it contains a relatively modest amount of carbohydrates per serving, cantaloupe has a low glycemic load, even though its glycemic index falls in the medium range.7It Contains Vitamin COne cup of diced cantaloupe provides 57 milligrams of vitamin C, or 76% of the recommended daily intake for females and 63% of the recommended daily intake for males.6,8 Vitamin C is an important antioxidant, and research suggests that higher dietary intake is associated with healthier hemoglobin A1c levels and improved glucose metabolism.9,10While vitamin C alone isn’t a tool for managing blood sugar, cantaloupe can contribute to an overall nutrient-rich eating pattern that supports metabolic health.Watermelon vs. Cantaloupe: Which Is Better for Blood Sugar?Cantaloupe may have a slight edge for blood sugar because it contains nearly twice as much fiber as watermelon, notes Sheri Gaw, RDN, CDCES. However, neither fruit is necessarily “better,” says Poulson. “While watermelon tends to have a slightly higher glycemic index (GI) than cantaloupe, the difference is unlikely to be meaningful for most people because serving size and what you eat with the fruit have a much greater impact on blood sugar than small differences in GI alone,” adds Poulson.The bigger concern may be that people are avoiding fruit altogether because they fear its natural sugar content, shares Poulson. “Recent meta-analyses suggest that eating whole fruit can support overall glycemic control and is associated with a lower risk of type 2 diabetes when part of an overall healthy dietary pattern,” says Poulson.11Gaw adds that both watermelon and cantaloupe can easily fit into a blood sugar–conscious eating pattern. “Since 1 cup of watermelon or cantaloupe has less than 15 grams of carbohydrates, eating 1 cup or less generally should not cause a blood sugar spike for someone who does not have diabetes.” That said, everyone responds differently to carbohydrates. “What spikes one person may not spike another, so pay attention to how your body responds and adjust from there,” says Val Warner, M.S., RD, CSSD, CPT. How to Include Both in a Blood Sugar–Friendly Eating Pattern“Combining watermelon or cantaloupe with protein, healthy fats or extra fiber helps slow digestion and often results in a steadier blood sugar response,” shares Poulson. Portion size also matters—sticking to the recommended 1-cup serving can help keep the overall carbohydrate load in check. Rather than avoiding watermelon or cantaloupe, focus on incorporating them into balanced meals and snacks that include a mix of nutrients. The dietitians share these recommendations for including both melons in a blood sugar–friendly eating pattern:Pair them with protein. Enjoy watermelon or cantaloupe alongside foods like Greek yogurt, cottage cheese, eggs or nuts to create a more balanced snack or meal.Add healthy fats. Enjoying either fruit with a handful of pistachios, almonds or walnuts can help slow digestion and make the dish more satisfying.Use them as sweet sides. Both melons pair well with protein-rich foods like eggs, sandwiches or salads for a refreshing addition to a meal.Add it to breakfast bowls. Top plain Greek yogurt or oatmeal with fresh melon for a naturally sweet boost of flavor and nutrients.Recipes to Tryan image of the Watermelon-Peach SmoothieWatermelon-Peach Smoothie5.0Arugula, Chicken & Melon Salad with Sumac DressingArugula, Chicken & Melon Salad with Sumac Dressing5.03759417.jpgTomato, Watermelon & Avocado Salad5.0Our Expert TakeBoth watermelon and cantaloupe can fit into a blood sugar–friendly eating pattern. While cantaloupe contains slightly more fiber and has a lower glycemic index, those differences are unlikely to have as much impact on blood sugar as portion size, overall diet quality and individual responses to carbohydrates. Avoiding fruit out of concern about its natural sugar may mean missing out on important nutrients. “The goal isn’t to eliminate foods like watermelon or cantaloupe; it’s to pay attention to portions, eat a variety of whole fruits and build balanced meals overall,” says Poulson.Read More: Special Diets DiabetesWas this page helpful?SourcesRelated Articlesa recipe photo of the Cucumber & Watermelon with Mint-Basil DressingThe 7 "Bad" Fruits That Can Actually Improve Insulin Resistance, According to Dietitiansa recipe photo of the Mango & Avocado Salad6 "Bad" Fruits You Should Be Eating When You Have Diabetes, According to DietitiansPerson eating a fruit salad outdoors3 Truths & 1 Lie About Fruits and Blood SugarA bunch of green grapes and a banana separated by a diagonal lineGrapes vs. Bananas: Which Is Better for Blood Sugar?An arrangement of sliced fruits and vegetables, including grapefruit, apple, and okra, with a colorful background6 Hydrating Foods You Should Eat for Better Blood Sugar, According to DietitiansA comparison split image showing grapes on one side and apples on the otherGrapes vs. Apples: Which Are Better for Your Blood Sugar?Two cherries inside a pink circular frame surrounded by sugar cubes on a red backgroundWhat Happens to Your Blood Sugar When You Eat Cherries, According to DietitiansA smoothie in a glass topped with berries surrounded by sugar cubesWhat Happens to Your Blood Sugar When You Drink a Smoothie Every MorningAssorted berries and sugar cubes against a blue backgroundWhat Happens to Your Blood Sugar When You Eat Fruit at NightComparison of stevia and monk fruit as shown with respective plant leaves and fruitStevia vs. Monk Fruit: Which Is Better for Your Blood Sugar?A dish with chicken wings dip and celery on the left a tray of nachos with toppings on the rightChicken Wings vs. Nachos: Which Is Better for Blood Sugar?A glass of soda with ice next to a glass of orange juice and two halved oranges a diagonal separation emphasizes the comparisonSoda vs. Juice: Which Is Worse for Blood Sugar?Two bowls of breakfast food oatmeal on the left and granola on the rightOatmeal vs. Granola: Which Is Better for Your Blood Sugar?Person shopping for fresh produce in a grocery storeThe #1 Fruit for Better Blood Sugar, According to DietitiansA glass of eggnog with cinnamon sticks and a red mug of hot cocoa with marshmallows and a candy caneEggnog vs. Hot Cocoa: Which Is Better for Blood Sugar?a recipe photo of the Breakfast Lemon-Blueberry Oatmeal CakesThe #1 Fruit for Diabetes, Recommended by DietitiansEatingWellNewslettersFollow UsHealthy RecipesSpecial DietsDiabetesMeal PlansNewsHealthy EatingHealthy LifestyleHealthy CookingAbout UsNutrition GuidelinesPrivacy PolicyProduct ReviewsAdvertiseTerms of ServiceCareersContactManage Your Magazine SubscriptionMagazine Subscription HelpEatingWell is part of the People Inc. publishing family.