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Melon seeds Calories
High in protein and healthy fats, source of magnesium and zinc
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Melon seeds (20 g) has 111 calories. That works out to 555 calories per 100 g. It contains 3 g of carbs, 5.7 g of protein, 9.5 g of fat and 0.9 g of fiber. Its 234 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Melon seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
111
KCAL / 20G
Carbs
3g
· 1% DV
Protein
5.7g
· 11% DV
Fat
9.5g
· 12% DV
Fiber
0.9g
· 3% 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%
Melon seeds nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.96 g | 10% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 5.7 g | 11% |
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 2 Tablespoons of Melon seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 111 kcal |
| 1 tablespoon (small) | 10 g | 56 kcal |
| 1 pack (small) | 25 g | 139 kcal |
| 1 ounce (medium) | 28 g | 155 kcal |
| 3 tablespoon (large) | 30 g | 167 kcal |
| 50 g | 50 g | 278 kcal |
| 100 g | 100 g | 555 kcal |
| 1 cup (whole) | 120 g | 666 kcal |
Calculated from 555 calories per 100 g.
Frequently Asked Questions About Melon seeds
Can you eat melon seeds?
Yes, melon seeds are edible. Remove the stringy pulp, rinse the seeds well, then eat them raw or dry and roast them for a crunchier snack.
How do you roast melon seeds?
Rinse melon seeds to remove the pulp, then dry them thoroughly. Spread them in a single layer and roast in an oven or pan, stirring occasionally so they brown without burning. Add salt or spices if you like.
Can you eat raw melon seeds?
Yes, you can eat melon seeds raw after washing off all the melon pulp. They are softer and milder than roasted seeds; dry them first if you prefer a firmer texture.
Are melon seeds good for you?
Yes, melon seeds provide protein, unsaturated fats, magnesium, and zinc. They are nutritious but energy-dense, so a modest serving is a sensible choice rather than eating them by the handful.
Do you have to remove the shell from melon seeds?
No, you do not have to remove the shell from roasted melon seeds; it is edible. If you find it too tough, crack the seed and eat the softer kernel inside.
How do you make melon seed milk?
You can make melon seed milk by rinsing the seeds, soaking them in water, blending them with fresh water, and straining the mixture through a fine cloth. Serve it chilled; sweeten or flavor it as desired.
How can you use melon seeds in cooking?
Use dried melon seeds as a crunchy topping for salads, soups, or porridge, or blend them into a seed paste. Roast them first for a stronger flavor, and add them just before serving if you want them to stay crisp.
How should you store melon seeds?
Keep dried melon seeds in an airtight container in a cool, dry place, away from moisture and direct sunlight. Store them in the refrigerator in a sealed container if you want them to keep longer.
Can you grow melons from melon seeds?
Yes, viable seeds from a ripe melon can be planted. Rinse off the pulp and dry the seeds before storing them; plants grown from hybrid melons may produce fruit unlike the original.
Can eating too many melon seeds upset your stomach?
Yes, eating a large amount of melon seeds may cause bloating or digestive discomfort, especially if you are not used to eating seeds. Their fat content also makes them filling, so start with a modest portion.
Melon seeds Vitamins & Minerals
Vitamins
B3
0.92mg · 6% DV
B1
0.04mg · 3% DV
Folate
11.6µg · 3% DV
B2
0.03mg · 2% DV
Minerals
Phosphorus
234mg · 33% DV
Magnesium
103mg · 25% DV
Copper
0.22mg · 24% DV
Manganese
0.44mg · 19% DV
Potassium ⭐
130mg · 4% DV
Sodium
3.6mg · 0% DV
Melon seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Melon seeds
To burn the 111 calories in 2 tablespoon (medium) (20 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 Melon seeds?
Melon seeds are the edible seeds scooped from the centre of a melon. They can be rinsed, dried and eaten as a snack, either plain or roasted; in some places, the kernels are also used in drinks and cooking.
Roasting brings out their mild, nutty flavour and crisp texture. They work well on their own or sprinkled over salads and porridge, and can be served alongside other seeds or dried fruit.
They provide protein, healthy fats, magnesium and zinc, making them a substantial snack; 100 g contains 28.3 g of protein. They are energy-dense, so a modest handful is a practical portion, especially if you are adding them to an already filling meal.
How Nutritious Is Melon 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 Melon 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 Melon seeds Contain Allergens?
No known major allergens
Which Diets Is Melon 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
Melon seeds Fat Profile
SATURATED
1.96g
MONOUNSATURATED
3.24g
POLYUNSATURATED
4.1g
Omega 6:3 ratio 220:1
Above the ideal 4:1 (220:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.