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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
1 tablespoon (medium) of Melon seeds (10 g) has 56 calories. That works out to 557 calories per 100 g. It contains 1.5 g of carbs, 2.8 g of protein, 4.7 g of fat and 0.5 g of fiber. Its 117 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Melon seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
56
KCAL / 10G
Carbs
1.5g
· 1% DV
Protein
2.8g
· 6% DV
Fat
4.7g
· 6% DV
Fiber
0.5g
· 2% 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 · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 2.8 g | 6% |
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 Tablespoon of Melon seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 56 kcal |
| 1 piece (mini) | 5 g | 28 kcal |
| 1 tablespoon (small) | 7 g | 39 kcal |
| 1 tablespoon (large) | 15 g | 84 kcal |
| 1 ounce (medium) | 28 g | 156 kcal |
| 1 serving (medium) | 30 g | 167 kcal |
| 1 serving (large) | 50 g | 279 kcal |
| 100 g | 100 g | 557 kcal |
| 1 pack (jumbo) | 100 g | 557 kcal |
| 1 cup (whole) | 140 g | 780 kcal |
Calculated from 557 calories per 100 g.
Frequently Asked Questions About Melon seeds
Are melon seeds edible?
Yes, melon seeds are edible. You can eat them raw or roast them after rinsing and drying; their outer shells are firm, so some people prefer to crack them and eat only the kernels.
How do you roast melon seeds?
Rinse melon seeds to remove the clinging pulp, then dry them thoroughly. Spread them in a single layer and roast in a pan or oven, stirring occasionally so they brown evenly; add salt or spices if you like.
Do you have to shell melon seeds before eating them?
No, you do not have to shell melon seeds. The shells are edible, but they can be tough and chewy. If that texture is unpleasant, crack the roasted seeds and eat the softer kernels inside.
Can you plant seeds from a melon and grow another melon?
Yes, seeds from a ripe melon can grow into melon plants if they are viable. Seeds from hybrid melons may produce fruit that differs from the original, so saving seeds does not guarantee the same taste or size.
Can you eat cantaloupe seeds?
Yes, cantaloupe seeds are edible, just like the seeds of other melons. Rinse away the stringy pulp and roast them for a crunchier snack, or blend the cleaned seeds into a drink and strain it.
Can you make milk from melon seeds?
Yes, melon seeds can be blended with water and strained to make a mild, plant-based drink. Rinse the seeds first to remove fruit pulp; sweeten or flavor the drink if desired, and keep it chilled.
Are melon seeds healthy to eat?
Yes, melon seeds can be a nutritious snack because they provide protein, unsaturated fats, magnesium, and zinc. Roasting does not turn them into a treatment or cure, and heavily salting them adds unnecessary sodium.
How should you store dried melon seeds?
Store dried melon seeds in an airtight container in a cool, dry place, away from sunlight. Keep roasted seeds sealed as well so they stay crisp; discard them if they develop a rancid smell or taste.
Are melon seeds the same as watermelon seeds?
No, melon seeds and watermelon seeds come from different fruits, even though both can be eaten and roasted. Their size, shape, and flavor can vary by variety, so they are not interchangeable when a recipe calls for a particular seed.
Can you eat honeydew melon seeds?
Yes, honeydew seeds are edible. Scoop them from the center, rinse off the soft pulp, and roast them if you want a crisp snack; the raw seeds are also edible but may feel softer and less crunchy.
Melon seeds Vitamins & Minerals
Vitamins
B3
0.48mg · 3% DV
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
Folate
5.8µg · 1% DV
Minerals
Phosphorus
117mg · 17% DV
Magnesium
53mg · 13% DV
Copper
0.11mg · 12% DV
Zinc
1.02mg · 9% DV
Potassium ⭐
79mg · 2% DV
Sodium
1.8mg · 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 56 calories in 1 tablespoon (medium) (10 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 taken from the centre of the fruit, then dried and eaten either in their shells or as kernels. In many places they’re roasted for snacking; shelled seeds can also be ground or sprinkled into dishes. Their mild, nutty flavour becomes more pronounced when toasted, and the texture turns pleasantly crisp.
They’re rich in protein and fats, so a small spoonful makes a filling addition to a snack or meal. Try them toasted over porridge or salads, or enjoy them on their own; roasting without much added salt keeps the flavour simple.
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
0.88g
MONOUNSATURATED
1.52g
POLYUNSATURATED
2.12g
Omega 6:3 ratio 197:1
Above the ideal 4:1 (197:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.