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Dried watermelon seeds Calories
Protein- and healthy fat-rich dried seed snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dried watermelon seeds (30 g) has 167 calories. That works out to 557 calories per 100 g. It contains 4.6 g of carbs, 8.5 g of protein, 14.2 g of fat and 1.2 g of fiber. Its 154.5 mg of Magnesium covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dried watermelon seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
167
KCAL / 30G
Carbs
4.6g
· 2% DV
Protein
8.5g
· 17% DV
Fat
14.2g
· 18% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 19% · Fat 71%
Dried watermelon seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 14.2 g | 18% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 8.5 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Dried watermelon seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 167 kcal |
| 1 piece (mini) | 5 g | 28 kcal |
| 1 tablespoon (whole) | 9 g | 50 kcal |
| 2 tablespoon (whole) | 18 g | 100 kcal |
| 1 ounce (whole) | 28 g | 156 kcal |
| 1 serving (large) | 45 g | 251 kcal |
| 1 cup (whole) | 64 g | 356 kcal |
| 100 g | 100 g | 557 kcal |
Calculated from 557 calories per 100 g.
Frequently Asked Questions About Dried watermelon seeds
Are dried watermelon seeds safe to eat?
Yes, dried watermelon seeds are edible and are commonly eaten as a snack. If they have not been roasted, you can still eat them, though roasting makes them crispier. Crack the shell and eat the kernel if the outer coating is too tough.
Do you eat dried watermelon seeds with the shell?
Yes, the shell is edible, but it can be tough and fibrous, so chew it thoroughly. If you find it difficult to chew, crack the seed and eat the kernel instead. Whole, hard seeds are a choking hazard for young children.
How do you roast dried watermelon seeds?
Roast dried watermelon seeds in a skillet over low to medium heat, stirring often until crisp. Add a little salt if you like, then let them cool before eating. High heat can scorch the seeds and give them a bitter taste.
Are dried watermelon seeds good for you?
Yes, dried watermelon seeds provide protein and unsaturated fats, making them a filling snack option. They are energy-dense, however, and salted roasted seeds can add a lot of salt. Enjoy them as one part of a varied diet.
How should you store dried watermelon seeds?
Keep dried watermelon seeds in an airtight container in a cool, dry place. Moisture can make them soft or lead to mold, while exposure to heat and air can make their oils go rancid. Avoid leaving an opened bag uncovered.
Do dried watermelon seeds need to be soaked before eating?
No, dried watermelon seeds do not need soaking before you eat them. Soaking is optional and softens their texture; drain and dry them well afterward if you plan to roast them. For a crunchy snack, eat or roast them without soaking.
Can you use dried watermelon seeds in recipes?
Yes, dried watermelon seeds work in salads, bread dough, and homemade snack mixes. Add them whole for crunch or remove the shells if you want a softer bite. If roasting them first, let them cool before mixing them into a recipe.
Can dried watermelon seeds cause appendicitis?
No, eating dried watermelon seeds is not known to cause appendicitis. The idea that seeds lodge in the appendix and trigger the condition is a common myth. Chew hard seeds well, and avoid giving whole seeds to young children because they can choke.
Can dried watermelon seeds sprout?
Sometimes, but food-grade dried watermelon seeds may have been roasted or otherwise treated, which can prevent germination. Drying alone does not always kill a seed. For reliable planting, use watermelon seeds sold specifically for growing.
Can children eat dried watermelon seeds?
Older children who can chew safely can eat dried watermelon seeds, preferably with the shell removed if it is hard to chew. Whole seeds can be a choking hazard for young children. Supervise them while eating and avoid offering a large handful at once.
Dried watermelon seeds Vitamins & Minerals
Vitamins
B3
1.08mg · 7% DV
B1
0.06mg · 5% DV
Folate
17.4µg · 4% DV
Biotin
1.2µg · 4% DV
Minerals
Magnesium
155mg · 37% DV
Phosphorus
227mg · 32% DV
Zinc
3.06mg · 28% DV
Copper
0.21mg · 23% DV
Potassium ⭐
194mg · 6% DV
Sodium
30mg · 1% DV
Dried watermelon seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried watermelon seeds
To burn the 167 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dried watermelon seeds?
Dried watermelon seeds are the seeds of the watermelon, dried for eating as a snack. Across parts of Africa, the Middle East and Asia, watermelon seeds are also roasted and enjoyed on their own; you can lightly toast dried seeds to bring out a deeper, nutty flavour. They are crisp, mildly earthy and easy to add to a snack bowl or sprinkle over salads and grain dishes.
They provide substantial protein and fat for a small seed, with 28.3 g of protein per 100 g. Since they are energy-dense, a modest handful makes a satisfying snack. Choose them plain or lightly salted, or mix a small amount with dried fruit and other seeds for a more varied snack.
How Nutritious Is Dried watermelon seeds?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dried watermelon seeds Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dried watermelon seeds Contain Allergens?
No known major allergens
Which Diets Is Dried watermelon seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Dried watermelon seeds Fat Profile
SATURATED
2.94g
MONOUNSATURATED
3.72g
POLYUNSATURATED
5.49g
Omega 6:3 ratio 181:1
Above the ideal 4:1 (181:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.