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Watermelon seeds Calories
Rich in protein and healthy fats, source of magnesium and zinc
CALORIES
GI
POTASSIUM
FIBER
Watermelon seeds Nutrition Facts
Selected: 100 g
557
KCAL / 100G
Carbs
15.3g
· 10%
Protein
28.3g
· 19%
Fat
47.4g
· 71%
Fiber
3.9g
Watermelon seeds Vitamins & Minerals
Vitamins
B3
3.55mg · 22% DV
B1
0.19mg · 16% DV
B5
0.75mg · 15% DV
Folate
58µg · 14% DV
Minerals
Magnesium
515mg · 123% DV
Copper
1mg · 111% DV
Phosphorus
755mg · 108% DV
Zinc
10mg · 91% DV
Watermelon seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Watermelon 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 Watermelon seeds Contain Allergens?
No known major allergens
Which Diets Is Watermelon 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
Watermelon seeds Fat Profile
SATURATED
9.8g
MONOUNSATURATED
7.7g
POLYUNSATURATED
23.6g
Omega 6:3 ratio 235:1
Above the ideal 4:1 (235:1).
Foods Similar to Watermelon seeds
Watermelon seeds — Frequently Asked Questions
Is it better to eat watermelon seeds raw or roasted?
Both can be eaten. Raw seeds have a mild flavor, while roasting makes them nuttier; avoid overheating them, and check roasted products for added salt.
Can you eat watermelon seeds with the shell on?
Small, tender shells can be eaten when chewed thoroughly. Harder shells may be more comfortable to remove, especially for people who find seed shells irritating to their digestion.
How do you roast watermelon seeds at home?
Rinse the seeds, dry them thoroughly, then toast them in a dry skillet over low to medium heat while stirring often. Remove them once fragrant and lightly colored, as they can burn quickly.
Can watermelon seeds be made into seed butter?
Yes. Blend shelled seeds, preferably lightly toasted, in a food processor until they release their oils and become creamy; a little neutral oil can help if needed.
What foods pair well with watermelon seeds?
They add crunch to yogurt, oatmeal, salads, soups, and homemade granola. Pairing them with fruit can make a snack more satisfying by adding fat and protein to the fruit.
Are watermelon seeds a good alternative to pumpkin seeds or almonds?
They can be a useful crunchy seed alternative and provide protein and fat. Pumpkin seeds are often easier to find, while almonds have a sweeter flavor, so the best choice depends on taste, cost, allergies, and recipe use.
Are watermelon seeds better before or after a workout?
A large serving immediately before exercise may feel heavy because seeds are rich in fat. After training, a small amount added to yogurt, fruit, or a balanced meal can fit well.
Is it okay to eat watermelon seeds at night?
A small serving is fine for most people. However, fatty foods can worsen reflux or indigestion in some people, particularly when eaten close to bedtime.
Do watermelon seeds speed up weight loss?
No single food speeds up fat loss on its own. Watermelon seeds can be part of a satisfying eating pattern, but they are energy-dense and are best eaten in a mindful portion.
Who should be careful with watermelon seeds?
Anyone with a seed or tree-nut allergy should be cautious and seek medical guidance if unsure. People limiting sodium should also choose unsalted versions, since flavored roasted seeds can contain substantial added salt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.