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Roasted melon seeds Calories
Protein-rich seed snack with healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (small) of Roasted melon seeds (28 g) has 156 calories. That works out to 557 calories per 100 g. It contains 4.3 g of carbs, 7.9 g of protein, 13.3 g of fat and 1.3 g of fiber. Its 328.7 mg of Phosphorus covers 47% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Roasted melon seeds Nutrition Facts
Selected: 1 ounce (small) · 28 g
156
KCAL / 28G
Carbs
4.3g
· 2% DV
Protein
7.9g
· 16% DV
Fat
13.3g
· 17% DV
Fiber
1.3g
· 5% 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%
Roasted melon seeds nutrition facts table · 1 ounce (small) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 2.77 g | 14% |
| Trans fat | 0 g | |
| Sodium | 5.04 mg | 0% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 7.9 g | 16% |
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 Small oz of Roasted melon seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (small) | 28 g | 156 kcal |
| 1 tablespoon (whole) | 10 g | 56 kcal |
| 2 tablespoon (whole) | 20 g | 111 kcal |
| 1 piece (mini) | 35 g | 195 kcal |
| 1 serving (medium) | 40 g | 223 kcal |
| 1 cup (whole) | 70 g | 390 kcal |
| 1 piece (jumbo) | 80 g | 446 kcal |
| 100 g | 100 g | 557 kcal |
Calculated from 557 calories per 100 g.
Frequently Asked Questions About Roasted melon seeds
Can you eat roasted melon seeds?
Yes, roasted melon seeds are edible and commonly eaten as a crunchy snack. Many people crack the outer hull and eat the kernel, especially when the hull is tough; discard any seeds that smell rancid or look moldy.
Are roasted melon seeds good for you?
Roasted melon seeds provide protein and fats, making them a filling snack. They are not a cure or a treatment, and heavily salted versions can add a lot of sodium, so choose lightly salted or unsalted seeds when possible.
What do roasted melon seeds taste like?
Roasted melon seeds have a mild, nutty, slightly earthy flavor, and roasting makes them crunchier. Salt or other seasonings can make the taste more savory, while plain seeds tend to have a subtler flavor.
How do you roast melon seeds at home?
Rinse the seeds to remove melon pulp, then dry them thoroughly. Toast them in a pan over low to medium heat, stirring often until crisp; add salt or spices if you like. Drying first helps them roast evenly.
Do you eat the shells of roasted melon seeds?
The shells are technically edible, but they can be hard and fibrous. Most people crack the shell and eat the kernel instead; avoid swallowing tough hulls, and do not give whole seeds to young children because they can pose a choking risk.
How can you use roasted melon seeds in recipes?
Use peeled roasted melon seeds as a crunchy topping for salads, soups, yogurt, or porridge. You can also chop or grind the kernels into bread dough, granola, or a seed mix; their mild flavor works in both savory and sweet dishes.
How should you store roasted melon seeds?
Let roasted melon seeds cool completely, then keep them in an airtight container in a cool, dry place away from sunlight. Moisture can make them soft and spoil them faster; discard seeds with mold or an unpleasant, rancid smell.
Are raw melon seeds different from roasted melon seeds?
Yes, roasting gives melon seeds a crunchier texture and a stronger, toastier flavor than raw seeds. It may also make the outer hull feel tougher; added salt or spices further change the taste, so check how they were prepared.
Can roasted melon seeds cause weight gain?
Roasted melon seeds do not automatically cause weight gain, but they are rich in fat and easy to snack on in large amounts. Frequent oversized portions can add substantially to your overall intake, so serve a small portion rather than eating from the bag.
Can you use roasted melon seeds instead of pumpkin seeds?
Sometimes: peeled roasted melon seeds can replace pumpkin seeds as a topping or in a seed mix. They are different seeds, however, and their size, texture, and flavor can change the result, especially in recipes that depend on pumpkin seeds' shape.
Roasted melon seeds Vitamins & Minerals
Vitamins
Biotin
2.52µg · 8% DV
B3
1.01mg · 6% DV
B1
0.05mg · 4% DV
Folate
16.24µg · 4% DV
Minerals
Phosphorus
329mg · 47% DV
Copper
0.34mg · 38% DV
Magnesium
144mg · 34% DV
Zinc
2.86mg · 26% DV
Potassium ⭐
227mg · 7% DV
Sodium
5.04mg · 0% DV
Roasted melon seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted melon seeds
To burn the 156 calories in 1 ounce (small) (28 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 Roasted melon seeds?
Roasted melon seeds are the dried seeds of a melon, toasted until crisp and fragrant. They can be eaten plain or salted, and roasting brings out a mild, nutty flavour. In places where melon seeds are traditionally saved and prepared, they are a familiar snack rather than a sweet or confection.
Enjoy them by the handful between meals or alongside tea; they can also add crunch to salads and savoury bowls. Their protein and fat make them satisfying, with 28.3 g of protein per 100 g, but they are energy-dense, so a small serving is often enough. Choose an unsalted version if you want to keep the salt down, or scatter a few over yoghurt for a crunchy topping.
How Nutritious Is Roasted 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 Roasted 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 Roasted melon seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
— Not suitable
Low FODMAP
— Not suitable
Roasted melon seeds Fat Profile
SATURATED
2.77g
MONOUNSATURATED
3.98g
POLYUNSATURATED
5.88g
Omega 6:3 ratio 288.5:1
Above the ideal 4:1 (288.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.