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Melon Seeds Calories
High in protein and healthy fats, source of magnesium and zinc
CALORIES
GI
POTASSIUM
FIBER
Melon Seeds Nutrition Facts
Selected: 100 g
560
KCAL / 100G
Carbs
15g
· 10%
Protein
28g
· 19%
Fat
47g
· 71%
Fiber
4g
Melon Seeds Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
Folate
58µg · 14% DV
B2
0.15mg · 12% DV
Biotin
3.5µg · 12% DV
Minerals
Phosphorus
1170mg · 167% DV
Magnesium
550mg · 131% DV
Copper
1mg · 111% DV
Zinc
10mg · 91% DV
Melon Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
8.5g
MONOUNSATURATED
16g
POLYUNSATURATED
21g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
Foods Similar to Melon Seeds
Melon Seeds — Frequently Asked Questions
How many calories and how much protein are in melon seeds?
Melon seeds provide 560 calories and 28 g of protein per 100 g. They also contain 47 g fat, 15 g carbs, and 4 g fiber.
Are melon seeds keto-friendly and low glycemic?
Yes. Based on the provided data, melon seeds are compatible with keto diets and have a glycemic index of 10, which is low.
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Nutrition data compiled from USDA FoodData Central and scientific sources.