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Watermelon Seeds Nutrition

Watermelon Seeds Nutrition

Bright red and juicy watermelon flesh is so attractive that the seeds are always overlooked. Roasted watermelon seeds can prove to be a healthy snack for children and adults. Scroll down to know watermelon seeds nutrition facts and health benefits.
Leena Palande
Watermelon is the most sought after fruit, especially in summer. It is known for its thirst quenching quality. Pieces of watermelon and watermelon juice soothe your eyes and mind as well. No one can avoid the temptation of eating watermelon cubes on a hot sunny afternoon. Although most people like watermelon, very few people know about the nutrition facts of watermelon seeds. Usually, the seeds are thrown away and the flesh is eaten.
Watermelon Seeds
Dried watermelon seed kernels can be used in salads and soups. They can be used to garnish pancakes or desserts. You can enjoy them as a snack. The seeds are packed with nutrients and can help improve your health in several ways. They are rich in vitamins and minerals. They can boost your energy levels. Roasted watermelon seeds are commonly used in Asian countries. Seedless varieties of watermelon are available in market but most watermelons come with seeds which can be black, brown, yellowish, white or even green. Not only the seeds but the rind of watermelon is also nutritious. Roasted seeds are ground and the powder is then used to make breads and cereals.
Watermelon Seeds Nutrition Information
The nutrition facts for watermelon and its seeds are different. Watermelon flesh is low in calories while seeds are high in calories. Watermelon seed tea works great for kidney stones. The tea helps dissolve kidney stones naturally. According to the USDA National Nutrient Database, 100 g of dried watermelon seed kernels contain:
  • Calories: 557 kcal
  • Protein: 28.33 g
  • Total Fat: 47.37 g
  • Saturated fat: 9.779 g
  • Monounsaturated fat: 7.407 g
  • Polyunsaturated fat: 28.094 g
  • Calcium: 54 mg
  • Iron: 7.28 mg
  • Magnesium: 515 mg
  • Phosphorus: 755 mg
  • Potassium: 648 mg
  • Sodium: 99 mg
  • Zinc: 10.24 mg
  • Copper: 0.686 mg
  • Manganese: 1.614 mg
  • Carbohydrates: 15.31 g
  • Thiamin: 0.190 mg
  • Riboflavin: 0.145 mg
  • Niacin: 3.550 mg
  • Pantothenic acid: 0.346 mg
  • Vitamin B6: 0.089 mg
  • Folate: 58 mcg
  • Water: 5.05 g
  • Cholesterol: 0.0 mg
  • Calories: 557 kcal
  • Protein: 28.33 g
  • Total Fat: 47.37 g
  • Saturated fat: 9.779 g
  • Monounsaturated fat: 7.407 g
  • Polyunsaturated fat: 28.094 g
  • Calcium: 54 mg
  • Iron: 7.28 mg
  • Magnesium: 515 mg
  • Phosphorus: 755 mg
  • Potassium: 648 mg
  • Sodium: 99 mg
  • Zinc: 10.24 mg
  • Copper: 0.686 mg
  • Manganese: 1.614 mg
  • Carbohydrates: 15.31 g
  • Thiamin: 0.190 mg
  • Riboflavin: 0.145 mg
  • Niacin: 3.550 mg
  • Pantothenic acid: 0.346 mg
  • Vitamin B6: 0.089 mg
  • Folate: 58 mcg
  • Water: 5.05 g
  • Cholesterol: 0.0 mg
Watermelon Seeds Health Benefits
Swallowing watermelon seeds while eating watermelon does not help reap the health benefits of the seeds. The nutrients are not absorbed if the seed is not chewed or broken down before swallowing. The nutrition benefits of watermelon seeds are attributed to their vitamins and minerals content. The above data shows that the seeds are rich in iron, calcium, magnesium, phosphorus, potassium, zinc, copper and manganese. Calcium and phosphorus help strengthen your teeth and bones. Iron and copper help improve the quality of your blood which in turn improves functions of body organs. Some of these minerals carry antioxidant properties which help cancel the effects of free radicals on body. They help prevent various diseases, even cancer. Potassium, zinc, magnesium, etc., promote heart health. Improved blood circulation helps improve the function of the brain. The seeds are rich in B vitamins which also help enhance the function of the nervous system. B vitamins facilitate carbohydrate metabolism and cycling of proteins. They thus, help boost your energy levels. Folate promotes fertility and helps prevent structural defects in infants. The seeds help lower blood cholesterol levels. They play an important role in reducing high blood pressure levels. The vitamins and minerals in seeds can offer you smooth and glowing skin.
Although most people are aware of the watermelon health benefits, very few know about the nutritional value of watermelon seeds. As the seeds are high in calories and fats, they should be consumed in moderation. Excessive consumption of seeds can lead to weight gain and heart diseases.