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Roasted watermelon seeds in shell Calories
Rich in magnesium, phosphorus, and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Roasted watermelon seeds in shell (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 1.1 g of fiber. Its 144.2 mg of Magnesium covers 34% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Roasted watermelon seeds in shell Nutrition Facts
Selected: 1 ounce (medium) · 28 g
156
KCAL / 28G
Carbs
4.3g
· 2% DV
Protein
7.9g
· 16% DV
Fat
13.3g
· 17% DV
Fiber
1.1g
· 4% 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 watermelon seeds in shell nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 2.74 g | 14% |
| Trans fat | 0 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.1 g | 4% |
| 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 oz of Roasted watermelon seeds in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 156 kcal |
| 1 tablespoon (whole) | 10 g | 56 kcal |
| 2 tablespoon (whole) | 20 g | 111 kcal |
| 1 serving (small) | 30 g | 167 kcal |
| 1 serving (medium) | 50 g | 279 kcal |
| 1 serving (large) | 75 g | 418 kcal |
| 100 g | 100 g | 557 kcal |
| 1 cup (whole) | 120 g | 668 kcal |
Calculated from 557 calories per 100 g.
Frequently Asked Questions About Roasted watermelon seeds in shell
Can you eat roasted watermelon seeds in shell?
Yes, roasted watermelon seeds in shell are eaten as a crunchy snack. The shells are tough, so chew them thoroughly; you can also crack each seed and eat only the kernel if you prefer.
Are roasted watermelon seeds in shell good for you?
Yes, they provide protein, magnesium, phosphorus, and unsaturated fats. They are also energy-dense, so a modest handful makes a more practical snack than eating large amounts straight from the bag.
Do watermelon seeds grow in your stomach if you swallow them?
No, a swallowed watermelon seed will not grow in your stomach. The stomach is not a place where a seed can sprout; chew roasted watermelon seeds in shell well to make them easier to eat.
Can you eat the shells of roasted watermelon seeds?
Yes, the shells are edible, though they are firm and fibrous. Chew them well, or split the shell with your teeth and eat the kernel if the texture is unpleasant.
How do you eat roasted watermelon seeds in shell?
You can chew the whole roasted watermelon seed, shell included, or crack the shell and remove the kernel. If the shell feels too hard, cracking it first is the easier option.
How are roasted watermelon seeds in shell made?
They are made by cleaning and drying watermelon seeds, then roasting them until crisp. Some versions are salted, while others are plain; homemade seeds should be watched closely so they do not burn.
Are roasted watermelon seeds in shell salted?
Some are salted and some are not. Salt content depends on how they were prepared, so choose an unsalted version or roast watermelon seeds at home without adding salt if you want to limit sodium.
How should you store roasted watermelon seeds in shell?
Keep roasted watermelon seeds in shell in a tightly closed container in a cool, dry place. Moisture makes them lose their crunch; discard them if they develop an off smell or rancid taste.
Can roasted watermelon seeds in shell cause constipation?
They do not usually cause constipation when eaten in moderate amounts. The tough shells may be hard to digest if eaten quickly or in excess, so chew them well and avoid overdoing the portion.
Are roasted watermelon seeds in shell safe for children?
Whole roasted watermelon seeds in shell can be a choking hazard for young children. Avoid serving them whole until a child can chew safely, and supervise older children while they eat.
Roasted watermelon seeds in shell Vitamins & Minerals
Vitamins
B3
1.01mg · 6% DV
B1
0.05mg · 4% DV
Folate
16.24µg · 4% DV
Biotin
1.12µg · 4% DV
Minerals
Magnesium
144mg · 34% DV
Phosphorus
211mg · 30% DV
Zinc
2.86mg · 26% DV
Copper
0.19mg · 21% DV
Potassium ⭐
181mg · 5% DV
Sodium
28mg · 1% DV
Roasted watermelon seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted watermelon seeds in shell
To burn the 156 calories in 1 ounce (medium) (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 watermelon seeds in shell?
Roasted watermelon seeds in shell are the seeds of the fruit, toasted without removing their outer shells. They’re eaten as a snack in parts of the world where watermelon seeds are a familiar treat, and are also sold in international grocery shops elsewhere. To eat them, crack the shell with your teeth and enjoy the kernel inside.
They have a toasty, nutty flavour and a firm crunch; salted versions are especially moreish alongside a drink or as a savoury snack. They’re rich in protein and fats, with 28.3 g of protein per 100 g, so a small handful can be satisfying. Choose an unsalted variety if you’re watching your salt intake, and keep the portion modest since the seeds are energy-dense.
How Nutritious Is Roasted watermelon seeds in shell?
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 watermelon seeds in shell 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 watermelon seeds in shell Contain Allergens?
No known major allergens
Which Diets Is Roasted watermelon seeds in shell 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
Roasted watermelon seeds in shell Fat Profile
SATURATED
2.74g
MONOUNSATURATED
3.36g
POLYUNSATURATED
4.65g
Omega 6:3 ratio 128.7:1
Above the ideal 4:1 (128.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.