Know what’s on your plate
Watermelon seed kernels
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 557 kcal —
- Protein 28 g 57%
- Carbohydrate 15 g 6%
- Fat 47 g 61%
- Saturated fat 9.8 g 49%
- Sodium 99 mg 4%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 0.15 mg 11%
- Niacin (B3) 3.6 mg 22%
- Pantothenic acid (B5) 0.35 mg 7%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 58 µg 14%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 54 mg 4%
- Iron 7.3 mg 40%
- Magnesium 515 mg 123%
- Phosphorus 755 mg 60%
- Potassium 648 mg 14%
- Zinc 10.2 mg 93%
- Copper 0.69 mg 76%
- Manganese 1.6 mg 70%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 557 | 28 g | 15 g | 47 g |
| 1 × cup | 108 g | 602 | 31 g | 17 g | 51 g |
| 1 × oz | 28.4 g | 158 | 8 g | 4.3 g | 13 g |
| 2 × cup | 216 g | 1203 | 61 g | 33 g | 102 g |
| ½ × cup | 54 g | 301 | 15 g | 8.3 g | 26 g |
| 3 × cup | 324 g | 1805 | 92 g | 50 g | 154 g |
| 4 × cup | 432 g | 2406 | 122 g | 66 g | 205 g |
Similar foods
- Sunflower seed kernelstoasted, without salt619 kcal / 100 g
- Dried pumpkin and squash seed kernels559 kcal / 100 g
- Watermelon pulpraw29 kcal / 100 g
- Melon seeds583 kcal / 100 g
- Dried lotus seeds332 kcal / 100 g
- Sesame seed kernelsdried, shelled631 kcal / 100 g
- Pumpkin seedhulled, dried, unsalted538 kcal / 100 g
- Walnut kerneldried709 kcal / 100 g
- Pumpkin and squash seedsdried618 kcal / 100 g
- Roasted pumpkin and squash seed kernels574 kcal / 100 g
Questions about Watermelon seed kernels
How do you roast watermelon seed kernels?
Spread them in a single layer and roast at 160 °C for about 10–15 minutes, stirring once, until lightly golden and crisp. Let them cool before eating; they crisp up further as they cool.
Can you eat watermelon seed kernels raw?
Yes. The hulled kernels are edible raw, though toasting brings out a nuttier flavour and makes them crunchier.
What can you make with watermelon seed kernels?
Eat them as a snack or scatter them over porridge, yoghurt, salads and soups. You can also grind them into a coarse powder to thicken sauces or add to bread and biscuit dough.
How should you store watermelon seed kernels?
Keep them in an airtight container in a cool, dark cupboard. Once opened, use them promptly, or refrigerate or freeze them for longer storage so their oils are less exposed to heat and air.
Can you use watermelon seed kernels instead of pumpkin seeds?
Yes: use them in roughly the same way as pumpkin seeds, for snacking, topping salads or adding to baking. Pumpkin seeds have 30.2 g protein per 100 g, compared with 28 g in watermelon seed kernels.
Are watermelon seed kernels a good source of magnesium?
Yes. They are high in magnesium, with 515 mg per 100 g; a small handful is an easy way to add them to a snack or meal.
Do watermelon seed kernels need to be shelled before eating?
The kernels sold as watermelon seed kernels are already hulled, so you can eat them whole. Whole watermelon seeds still in their hard black shells are different and are usually roasted and eaten with the shell only if it is pleasantly tender.
Source: USDA FoodData Central 169407 · per 100 g · carbohydrate per EU label, fibre excluded
