When the heat of summer kicks in, few things are more refreshing than biting into a slice of fresh fruit, like watermelon and pineapple.
Both of these fruits are packed with nutrients and plant compounds that support overall health. However, since fruit is high in carbohydrates, you may wonder if snacking on watermelon and pineapple is the best choice for blood sugar control.
Keep reading to dive into the nutritional benefits and glycemic impact of watermelon and pineapple to help you make the smartest pick for summer snacking.
First things first, fresh fruit can fit into a healthy, blood sugar-friendly diet, no matter if you have diabetes or not.
However, some fruits impact blood sugar more than others.
A 2025 study found that fresh watermelon had a GI of 50 and a GL of 5.6, while pineapple had a GI of 66 and a GL of 8.6. This means that both fruits have a low GL, which is considered to be a more accurate representation of how food impacts blood sugar.
The GL of pineapple is slightly higher than watermelon, meaning watermelon has less of an impact on blood sugar.
However, both fruits can be included in a healthy, blood sugar-friendly diet when eaten in moderation. Eating large servings of watermelon or pineapple will have a more significant impact on your blood sugar.
Here’s how a cup of watermelon and a cup of pineapple compare.
| Nutrient | Watermelon (152 g) | Pineapple (165 g) |
| Calories | 46 | 82.5 |
| Total Carbs | 11.5 g | 21.6 g |
| Dietary Fiber | 0.6 g | 2.3 g |
| Total Sugars | 9.4 g | 16.3 g |
| Glycemic Index (GI) | 50 | 66 |
| Glycemic Load (GL) | 5.6 | 8.6 |
| Vitamin C | 12.3 mg, or 13.7% of the Daily Value (DV) | 79 mg, or 88% of the DV |
| Copper | 0.06 mg, or 7% of the DV | 0.18 mg, or 20% of the DV |
| Manganese | 0.06 mg, or 2.6 % of the DV | 1.53 mg, or 67% of the DV |
Watermelon is lower in total carbs and sugar than pineapple, which is why it has a lower GL and less of an impact on blood sugar.
However, pineapple is higher in fiber and several vitamins and minerals, such as vitamin C, copper, and manganese. Vitamin C acts as a powerful antioxidant, supports immune function, aids in collagen production, and helps with iron absorption.
Pineapple and watermelon are also high in protective plant compounds. Pineapple contains phenolic antioxidants, like gallic acid and ferulic acid, while watermelon provides lycopene and beta-carotene. Eating foods rich in antioxidants can support overall health and protect against several health conditions, like certain cancers.
While you can enjoy watermelon and pineapple while maintaining optimal blood sugar control, there are a few ways to make high-carb foods, like fruit, more blood sugar-friendly.
Here are a few tips on how to eat watermelon and pineapple without spiking blood sugar.
- Pair them with high-protein foods: Protein slows digestion, which can prevent post-meal blood sugar spikes and keep blood sugar levels stable throughout the day. Pair watermelon and pineapple with high-protein foods, like Greek yogurt and cottage cheese, for a blood sugar-friendly snack.
- Choose fresh or frozen fruit: For the best blood sugar control, choose fresh or frozen fruit and limit your intake of sweetened fruit products, like fruit canned in syrup and sweetened dried fruit.
- Choose whole fruit over juice: Though 100% juice is nutritious, it’s much higher in carbs and lower in fiber than fresh fruit and will therefore have a greater impact on blood sugar.
- Consume fruit in moderation: While watermelon and pineapple have a low GL when consumed in normal portions, eating large amounts of these fruits will have a greater impact on blood sugar.
In addition to these tips, it’s critical to follow an overall nutritious diet high in blood sugar-regulating foods, such as protein, fiber, and micronutrients that play important roles in blood sugar control, like magnesium.
Instead of focusing on individual foods, zoom out and look at your diet as a whole, including the macronutrient composition of your meals and your intake of foods known to support healthy blood sugar regulation, such as foods high in fiber and protein.
Watermelon and pineapple are nutritious fruits that can fit into a healthy, blood sugar-friendly diet.
While watermelon has a slightly lower impact on blood sugar, both of these fruits can be enjoyed in moderation while maintaining healthy blood sugar levels.
