Watermelon Seeds Nutrition Facts, Vitamins and Benefits

Watermelon Seeds benefits and place in a balanced diet

• Its potassium content is approximately 648 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 515 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• With approximately 28.3 g of protein per 100 g, it can contribute to total daily protein intake. Protein supports the maintenance and growth of muscle mass.
• It contains about 7.3 mg of iron per 100 g. Iron contributes to normal red blood cell formation and oxygen transport; absorption from plant foods varies.
• The recorded folate value is about 58 µg per 100 g. Folate contributes to normal blood formation and cell division.
• No single food prevents or treats disease. The nutritional value of watermelon seeds depends on portion size and the overall eating pattern.

Watermelon Seeds nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 28 g reference serving.

How many calories are in Watermelon Seeds?

100 g (about 3.5 oz) provides approximately 557 kcal. A 28 g reference serving provides approximately 156 kcal. Values vary with variety, ripeness and preparation.

How to use Watermelon Seeds in the kitchen

Watermelon Seeds can be used as a snack ingredient or added to breakfast dishes, salads and recipes. Measure the portion because nuts and seeds are energy-dense. The linked USDA profile is listed as “Seeds, watermelon seed kernels, dried”; its values describe that preparation state rather than a generic fresh equivalent.