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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 112 calories. That works out to 560 calories per 100 g. It contains 3 g of carbs, 5.6 g of protein, 9.4 g of fat and 0.8 g of fiber. Its 234 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Melon Seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
112
KCAL / 20G
Carbs
3g
· 1% DV
Protein
5.6g
· 11% DV
Fat
9.4g
· 12% DV
Fiber
0.8g
· 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 | 112 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.7 g | 9% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 5.6 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 | 112 kcal |
| 1 piece (small) | 5 g | 28 kcal |
| 1 tablespoon (small) | 10 g | 56 kcal |
| 1 serving (medium) | 25 g | 140 kcal |
| 1 ounce (medium) | 28 g | 157 kcal |
| 3 tablespoon (large) | 30 g | 168 kcal |
| 1 pack (large) | 50 g | 280 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (whole) | 120 g | 672 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Melon Seeds
How do you eat Melon Seeds?
Eat Melon Seeds as a snack, roast them for extra crunch, or sprinkle them over salads, soups, and porridge. You can also grind them into a paste or blend them into a drink.
Can you roast Melon Seeds at home?
Yes. Rinse fresh Melon Seeds, remove the pulp, and dry them thoroughly before roasting in a pan or oven over moderate heat. Stir often and add seasonings after roasting so they do not burn.
Can you make milk from Melon Seeds?
Yes. Soak or rinse Melon Seeds, blend them with water, then strain the mixture for a simple seed drink. Refrigerate it and use it promptly; homemade seed drinks do not keep as long as shelf-stable products.
Do you eat the shells of Melon Seeds?
You can eat the shells if they are thin and pleasant to chew, but some are tough. If the shell feels hard or fibrous, crack it and eat the kernel instead.
Can Melon Seeds be eaten raw?
Yes, clean, dried Melon Seeds can be eaten raw. If you take them from a fresh melon, rinse away the sticky pulp and dry the seeds on a clean surface before eating or storing them.
How do you clean Melon Seeds from a fresh melon?
Separate the seeds from the melon flesh, rinse them in a sieve, and rub away any remaining pulp. Dry them completely before roasting or storing; trapped moisture can encourage spoilage.
How should you store Melon Seeds?
Keep Melon Seeds dry in an airtight container, away from heat and sunlight. For the best flavor, store them in a cool cupboard; refrigerate or freeze them if you need to keep them longer.
Can you grow a melon from Melon Seeds?
Yes, viable Melon Seeds can grow into melon plants. Clean and dry seeds from a ripe melon, then sow them in warm conditions after the risk of frost has passed; a hybrid melon may not produce identical fruit.
Are Melon Seeds good for you?
Melon Seeds provide protein and unsaturated fats, along with minerals such as magnesium and zinc. They can add variety to meals, but they are best treated as a nutrient-rich food rather than a remedy for a health condition.
Do Melon Seeds help with weight loss?
Melon Seeds can make a snack more filling because they contain protein and fat, but they are energy-dense. A modest portion alongside fruit or another whole food is more practical than eating them freely from a large bag.
Melon Seeds Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
Folate
11.6µg · 3% DV
Biotin
0.7µg · 2% DV
B2
0.03mg · 2% DV
Minerals
Phosphorus
234mg · 33% DV
Magnesium
110mg · 26% DV
Copper
0.22mg · 24% DV
Zinc
2.04mg · 19% DV
Potassium ⭐
163mg · 5% 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 112 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 found inside melons. They can be eaten raw, but are often dried and roasted for a crisp, nutty snack; roasting brings out their flavour. In regions where melon seeds are commonly sold, they may be eaten by the handful or added to dishes. Elsewhere, try them sprinkled over salads, porridge or yoghurt.
They are rich in protein and fats, with 28 g of protein per 100 g, so a small serving adds substance as well as crunch. Their energy content is high, making a modest handful or a spoonful as a topping a practical way to enjoy them.
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
1.7g
MONOUNSATURATED
3.2g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.