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Fresh Watermelon (Raw)

Direct Answer

Per 100g raw watermelon, you get 30 kcal, 7.55g carbohydrates (0.4g fiber / 6.2g sugars), 0.61g protein, 0.15g fat, 4,532µg Lycopene, and 250mg L-Citrulline amino acid with 91.4% water content and a Glycemic Index of 72 (Glycemic Load is low at 5).

Source: USDA FoodData Central (NDB# 09326) · Last reviewed Aug 28, 2026

Specs

Energy / Calories	30 kcal (126 kJ) kcal
Carbohydrates	7.55 g g
Dietary Fiber	0.4 g g
Total Sugars	6.20 g (3.36g fructose, 1.58g glucose, 1.21g sucrose) g
Protein	0.61 g g
Total Fat	0.15 g g
Potassium	112 mg mg
Vitamin C	8.1 mg mg
Glycemic Index (GI)	72 (High GI, but Low Glycemic Load of 5 due to 91% water)
Water Content	91.4 % %

L-Citrulline Nitric Oxide Vasodilation

Watermelon is the richest whole food source of L-citrulline (especially in the white rind). Citrulline bypasses hepatic first-pass metabolism to convert into L-arginine in the kidneys, elevating plasma nitric oxide and reducing muscle soreness.