Food guide

Watermelon Seeds

Hulled dried watermelon kernels, eaten as a snack in parts of Africa and Asia, high in fat and protein.

Nuts & SeedsPlant-Based

Watermelon Seeds, a nutrient-dense nuts & seeds food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of watermelon seeds, dried for fair comparison. Typical serving: 30 g dried — 167 kcal per 30 g serving.

Nutrition information for Watermelon Seeds
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	557 kcal	167 kcal	100 kcal
Protein	28.3 g	8.5 g	5.1 g
Carbohydrate	15.3 g	4.6 g	2.8 g
Fat	47.3 g	14.2 g	8.5 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of watermelon seeds, with a typical serving and FDA Daily Value for adults.

Micronutrients for Watermelon Seeds
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.19 mg	0.057 mg	16%
Riboflavin	0.14 mg	0.042 mg	11%
Niacin	3.6 mg	1.1 mg	23%
Vitamin B6	0.089 mg	0.027 mg	5%
Folate	58 µg	17.4 µg	14%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.35 mg	0.11 mg	7%
Minerals
Calcium	54 mg	16.2 mg	4%
Iron	7.3 mg	2.2 mg	41%
Magnesium	515 mg	155 mg	123%
Phosphorus	755 mg	227 mg	60%
Potassium	648 mg	194 mg	14%
Sodium	99 mg	29.7 mg	4%
Zinc	10.2 mg	3.1 mg	93%
Copper	0.69 mg	0.21 mg	77%
Manganese	1.6 mg	0.48 mg	70%

Source: USDA FoodData Central — Seeds, watermelon seed kernels, dried

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat watermelon seeds?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Hulled dried watermelon kernels, eaten as a snack in parts of Africa and Asia, high in fat and protein.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Salads, Yogurt, Chili.

Things to consider

Dried foods are calorie-dense; weigh a portion rather than eating from the bag.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.