Know what’s on your plate
Melon seeds
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 583 kcal —
- Protein 29 g 57%
- Carbohydrate 9.9 g 4%
- Fat 48 g 61%
- Saturated fat 12 g 60%
- Sodium 99 mg 4%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.17 mg 14%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 2.1 mg 13%
- Folate (B9) 58 µg 14%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 71 mg 5%
- Iron 7.6 mg 42%
- Magnesium 510 mg 121%
- Phosphorus 690 mg 55%
- Potassium 650 mg 14%
- Zinc 4 mg 36%
- Copper 2.4 mg 266%
- Manganese 2.3 mg 100%
Similar foods
Questions about Melon seeds
Can you eat melon seeds?
Yes. Remove them from the melon, rinse off the pulp and dry them before eating; the seeds are edible, though fresh ones are moist and chewy.
How do you roast melon seeds?
Rinse and dry the seeds well, toss with a little oil and salt, then roast in a single layer at 160 °C for about 15–20 minutes, stirring once. Let them cool fully so they turn crisp.
Do you need to shell melon seeds before eating them?
No. You can eat roasted melon seeds whole, but the outer hull is tough; crack it with your teeth and eat the kernel if you prefer a softer bite.
How should you store melon seeds?
Keep fully dried or roasted seeds in an airtight jar in a cool, dark cupboard. Refrigerate or freeze them for longer storage, as their oils can turn rancid.
What can you use melon seeds for in cooking?
Sprinkle roasted seeds over salads, soups or porridge, or grind them into a paste for sauces and stews. In parts of West Africa, egusi soup is made with ground seeds from certain melons.
Can you use melon seeds instead of pumpkin seeds?
Yes, roasted melon seeds work in much the same way as pumpkin seeds in salads, baking and snack mixes. Melon seeds have 29 g protein per 100 g, compared with 24.4 g in pumpkin seeds.
Are melon seeds nutritious?
They are rich in protein and fat: a 30 g handful provides 8.6 g protein and 14 g fat. They are also a source of magnesium, iron and zinc.
Are melon seeds the same as watermelon seeds?
They are closely related edible seeds, but not identical. Watermelon seed kernels provide 10.2 mg zinc per 100 g, while melon seeds provide 4 mg.
Source: CoFID (UK) 14-826 · per 100 g · carbohydrate per EU label, fibre excluded
