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Watermelon seeds in shell Calories
Contains magnesium, phosphorus and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of 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 15 (low), so it raises blood sugar slowly.
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%
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 Watermelon seeds in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 156 kcal |
| 1 piece (small) | 5 g | 28 kcal |
| 1 tablespoon (whole) | 10 g | 56 kcal |
| 1 piece (medium) | 12 g | 67 kcal |
| 2 tablespoon (whole) | 20 g | 111 kcal |
| 1 piece (large) | 20 g | 111 kcal |
| 1 serving (small) | 35 g | 195 kcal |
| 1 serving (medium) | 50 g | 279 kcal |
| 1 cup (whole) | 64 g | 356 kcal |
| 1 serving (large) | 80 g | 446 kcal |
| 100 g | 100 g | 557 kcal |
Calculated from 557 calories per 100 g.
Frequently Asked Questions About Watermelon seeds in shell
Can you eat watermelon seeds in shell?
Yes, watermelon seeds in shell are edible, but the outer hull is firm and fibrous, so chew it thoroughly. If you find it tough to eat, crack the seed with your teeth and eat the softer kernel inside.
How do you roast watermelon seeds in shell?
Spread watermelon seeds in shell in a single layer and roast them in a moderate oven, stirring occasionally until crisp. You can season them with a little salt or spices; watch closely near the end so they do not burn.
How do you eat watermelon seeds in shell?
Eat watermelon seeds in shell as a crunchy snack, either roasted or unroasted. Chew the hull well, or crack it open and eat the kernel if you dislike the tough texture. They can also be sprinkled over salads.
Are watermelon seeds in shell healthy?
Watermelon seeds in shell provide magnesium, phosphorus and unsaturated fats, nutrients that contribute to normal body functions such as muscle and bone health. They can fit into a varied diet, but they are not a treatment or cure for illness.
Can you eat raw watermelon seeds in shell?
Yes, raw watermelon seeds in shell can be eaten, although roasting makes them crisper and brings out a nuttier taste. Chew them thoroughly because the hull is firm, and discard any seeds that smell musty or rancid.
Do watermelon seeds grow in your stomach?
No, watermelon seeds in shell do not grow in your stomach. The digestive system does not provide the conditions a seed needs to sprout; swallowed seeds are digested or pass through the gut rather than turning into a plant.
How do you remove the shell from watermelon seeds in shell?
To remove the shell from watermelon seeds in shell, gently crack each seed between your teeth or use a small nutcracker, then separate the kernel. Roasting first can make the hull easier to crack and the kernels easier to handle.
How should you store watermelon seeds in shell?
Store watermelon seeds in shell in an airtight container in a cool, dry place away from sunlight. Keeping moisture out helps preserve their crunch and prevents the natural oils from becoming rancid; discard them if they develop an off smell.
Can watermelon seeds in shell cause constipation?
Watermelon seeds in shell do not usually cause constipation when eaten in a reasonable amount and chewed well. Their tough hull may feel uncomfortable if swallowed without enough chewing, so eat them slowly and drink water as you normally would.
Can you use watermelon seeds in shell in cooking?
Yes, roasted watermelon seeds in shell can add crunch to salads, soups and grain bowls, though the hull may be too tough for some dishes. For a smoother texture, crack the seeds and use only the kernels in baking or sauces.
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
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 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 Watermelon seeds in shell?
Watermelon seeds in shell are the whole seeds of the watermelon, dried and often roasted, sometimes with salt. They are eaten as a snack in several parts of the world, though they are less familiar than sunflower seeds in many English-speaking countries.
Crack the shell with your teeth and eat the seed inside, much as you would with other shell-on roasted seeds. They can be served by the handful or alongside drinks, and their crisp shells give way to a firmer, pleasantly nutty kernel. They are substantial for their size, with 28.3 g of protein per 100 g, as well as fats and minerals including magnesium and phosphorus. Choose an unsalted version if you want to keep salt down, or buy hulled seeds for easier eating.
How Nutritious Is 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 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 Watermelon seeds in shell Contain Allergens?
No known major allergens
Which Diets Is Watermelon seeds in shell Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Watermelon seeds in shell Fat Profile
SATURATED
2.74g
MONOUNSATURATED
3.36g
POLYUNSATURATED
7.98g
Omega 6:3 ratio 262.3:1
Above the ideal 4:1 (262.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.