📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 30 kcal | 2% | |
| Carbohydrates | 7.6g | 3% | |
| Sugars | 6.2g | — | |
| Glycaemic Index (GI) | 76 — High | — | |
| Dietary fibre | 0.4g | 1% | |
| Lycopene | 4532µg | — | |
| Vitamin A | 569 IU | 11% | |
| Vitamin C | 8.1mg | 9% | |
| Citrulline | 250mg | — | |
| Potassium | 112mg | 2% | |
| Water content | 91.5g | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
At 91.5% water with natural electrolytes, watermelon is one of the most hydrating foods on earth. Two cups provide the equivalent hydration of drinking a large glass of water.
Watermelon is the richest dietary source of lycopene — a carotenoid that reduces LDL oxidation, lowers blood pressure and is strongly associated with reduced cardiovascular risk.
Watermelon contains L-citrulline, an amino acid that converts to arginine and boosts nitric oxide production — improving blood flow to muscles and reducing post-exercise soreness by up to 40%.
Beta-carotene and lycopene protect skin cells from UV-induced oxidative damage and reduce sunburn severity — a complementary (not replacement) sun protection benefit.
⚠️ Who should limit or avoid this food
High glycaemic index (72–80) despite low calorie density. Large portions can spike blood sugar quickly. Keep to 1–2 cups and pair with protein.
High fluid load and potassium content may need limiting for those on fluid or potassium restrictions.
Watermelon is high in fructose and classified as a high-FODMAP food. People with IBS should limit to small portions (half cup).
Citrulline can lower blood pressure — potentially additive with antihypertensive medications.
🔬 Possible side effects or risks
Large amounts can cause bloating, gas and loose stools due to high fructose content and rapid gut transit.
Despite low calorie density, the high GI means large quantities raise blood sugar quickly.
Extreme daily consumption over months can cause harmless orange-yellow skin tinting from lycopene.
🛒 How to select fresh watermelon
The creamy yellow or orange spot on the underside shows where the melon rested on the ground. Deeper yellow = longer on the vine = sweeter fruit.
Knock with your knuckles. A deep hollow resonant sound = ripe and full of water. Dull flat thud = underripe. High-pitched = may be overripe.
If the stem stub is brown and dry, the watermelon separated naturally from the vine — a sign of full ripeness. A green stem was picked too early.
🧊 Storage tips & shelf life
Whole watermelons keep well at room temperature — the thick rind provides excellent protection.
Cut watermelon must be refrigerated immediately. Absorbs fridge odours — wrap tightly.
Remove rind, cut into cubes, freeze on tray then bag. Texture changes but taste and lycopene are preserved. Best for smoothies.
📖 About watermelon — complete guide
Watermelon is perhaps the ultimate Australian summer fruit — nearly calorie-free, extraordinarily hydrating, and with an impressive array of nutrients led by lycopene, one of the most potent antioxidants found in any food. At just 30 calories per 100g, watermelon delivers 91.5% water content alongside meaningful amounts of vitamin A, citrulline and vitamin C.
The amino acid citrulline in watermelon has attracted significant research attention for its performance benefits. Citrulline converts to arginine in the body, which then produces nitric oxide — a compound that relaxes blood vessels, improves blood flow to muscles and reduces the accumulation of lactic acid. A 2013 Journal of Agricultural and Food Chemistry study found watermelon juice reduced muscle soreness by 40% in athletes.