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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
557
KCAL / 100G
Carbs
15g
· 10%
Protein
28.3g
· 19%
Fat
47.4g
· 71%
Fiber
4.7g
Melon seeds Vitamins & Minerals
Vitamins
B3
4.8mg · 30% DV
B1
0.19mg · 16% DV
Folate
58µg · 14% DV
B2
0.15mg · 12% DV
Minerals
Phosphorus
1170mg · 167% DV
Magnesium
530mg · 126% 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
8.8g
MONOUNSATURATED
15.2g
POLYUNSATURATED
21.2g
Omega 6:3 ratio 164.2:1
Above the ideal 4:1 (164.2:1).
Foods Similar to Melon seeds
Melon seeds — Frequently Asked Questions
How many calories are in melon seeds?
Melon seeds provide 557 calories per 100 g. They contain 47.4 g of fat per 100 g, so portion size can be important.
Are melon seeds keto-friendly?
Yes, melon seeds are compatible with a keto diet. They contain 15 g of carbohydrates and 28.3 g of protein per 100 g, with a glycemic index of 35.
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Nutrition data compiled from USDA FoodData Central and scientific sources.