Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Watermelon seeds are the small, flat, and oval-shaped seeds found inside a watermelon (Citrullus lanatus), a juicy and refreshing fruit commonly consumed in many parts of the world. Watermelon seeds are often embedded in the flesh of the fruit, and their color can vary from white to black, depending on the watermelon variety.
Watermelon Seeds Nutrition
Nutritional profile of watermelon seeds per 1 ounce (28 grams), which is approximately 2 tablespoons:
| Nutrient | Amount per 1 ounce (28g) |
|---|---|
| Calories | 155 |
| Protein | 5.5 grams |
| Dietary Fiber | 1.1 grams |
| Total Fat | 12.3 grams |
| Saturated Fat | 2.1 grams |
| Monounsaturated Fat | 5.3 grams |
| Polyunsaturated Fat | 4.2 grams |
| Carbohydrates | 3.4 grams |
| Sugars | 0.1 grams |
| Vitamins and Minerals | Amount per 1 ounce (28g) |
| Calcium | 16.8 mg |
| Iron | 4.2 mg |
| Magnesium | 48.8 mg |
| Phosphorus | 127 mg |
| Potassium | 160 mg |
| Zinc | 1.4 mg |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B6 (Pyridoxine) | 0.1 mg |
| Folate | 4.2 mcg |
Watermelon Seeds Benefits
Watermelon seeds offer several potential health benefits when consumed as part of a balanced diet. Here are some of the key benefits associated with watermelon seeds:
#1: Nutrient-rich:
Watermelon seeds are a good source of essential nutrients, including protein, healthy fats, dietary fiber, vitamins (such as B vitamins), and minerals (such as magnesium, iron, and zinc).
#2: Protein source:
They are relatively high in protein, making them a suitable snack or addition to your diet, especially for vegetarians and vegans looking to increase their protein intake.
#3: Heart health:
The monounsaturated and polyunsaturated fats in watermelon seeds can support heart health by helping to lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
#4: Rich in magnesium:
Watermelon seeds are a good source of magnesium, which is essential for various bodily functions, including muscle and nerve function, blood pressure regulation, and bone health.
#5: Iron content:
These seeds contain iron, which is important for the formation of red blood cells and the prevention of anemia.
#6: Zinc:
Zinc is crucial for immune system support, wound healing, and DNA synthesis. Watermelon seeds provide a modest amount of zinc.
#7: Digestive health:
The dietary fiber in watermelon seeds can aid in digestion, promote regular bowel movements, and prevent constipation.
#8: Skin and hair health:
The vitamins and minerals in watermelon seeds, such as vitamin E, can help nourish the skin and hair. Some people even use watermelon seed oil for skincare.
#9: Weight management:
Watermelon seeds can be a satisfying, low-calorie snack due to their protein and healthy fat content. They may help with satiety and weight management when included in a balanced diet.
#10: Antioxidant properties:
Watermelon seeds contain antioxidants, such as vitamin C, which can help protect cells from oxidative damage and reduce the risk of chronic diseases.
#11: Reducing inflammation:
Some studies suggest that compounds found in watermelon seeds may have anti-inflammatory properties, potentially benefiting conditions associated with inflammation.
#12: Energy production:
The B vitamins in watermelon seeds play a crucial role in energy metabolism, helping your body convert food into energy.
Watermelon Seeds Uses
Watermelon seeds are versatile and can be incorporated into your diet in a variety of ways, offering nutritional benefits and flavor to your meals and snacks.
1. Snacking:
Watermelon seeds can be enjoyed as a healthy snack on their own. You can eat them raw or roast them to enhance their flavor. Seasoning with salt or spices is a popular option for roasted watermelon seeds.
2. Toppings:
Roasted watermelon seeds make a crunchy and nutritious topping for various dishes. You can sprinkle them on salads, yogurt, oatmeal, or cereal to add texture and flavor.
3. Baking:
Ground watermelon seeds can be used as an ingredient in baking. You can incorporate them into recipes for cookies, muffins, and bread, similar to how other seeds like poppy seeds are used.
4. Cooking:
Some cuisines use ground watermelon seeds as a thickening agent in soups, stews, and sauces. This practice is more common in certain African and Asian culinary traditions.
5. Nut Butter:
Watermelon seed butter can be made by blending roasted seeds until they form a creamy, spreadable consistency. It can be used as a nut-free alternative to traditional nut butter.
6. Smoothies:
Ground watermelon seeds can be added to smoothies for an extra nutritional boost. They provide a subtle nutty flavor and contribute protein, healthy fats, and essential nutrients.
7. Oil Production:
Watermelon seed oil is extracted from the seeds and used in skincare products, including moisturizers and hair treatments. It is known for its moisturizing and nourishing properties.
8. Homemade Trail Mix:
Combine roasted watermelon seeds with other nuts, dried fruits, and perhaps some chocolate or yogurt-covered items to create a custom trail mix for on-the-go snacking.
9. Garnish:
Watermelon seeds can be used as a garnish for various dishes, such as rice or vegetable dishes. Their appearance and crunchiness can enhance the presentation of the meal.
10. Infusions:
Some people use watermelon seeds to make infusions for beverages. You can soak them in water or other liquids to create flavored drinks with a hint of watermelon seed taste.
Watermelon Seeds Side Effects
While watermelon seeds can offer several health benefits when consumed in moderation, there are some potential side effects to be aware of. Here are some common side effects associated with the consumption of watermelon seeds.
#1: Over-consumption:
Consuming a large quantity of watermelon seeds in a single sitting may lead to gastrointestinal discomfort. They are calorie-dense and relatively high in fat, so excessive consumption can cause digestive issues.
#2: Diverticulitis Risk:
If you have diverticulitis or a history of diverticulosis (small pouches in the colon), consuming foods with small, hard seeds, such as watermelon seeds, could potentially exacerbate the condition or cause discomfort. It’s advisable to consult a healthcare professional if you have concerns.
#3: Allergic Reactions:
Some individuals may be allergic to watermelon seeds or other seeds. Allergic reactions can include symptoms like itching, swelling, hives, or more severe reactions. If you suspect an allergy, seek medical attention.
#4: Caloric Content:
Watermelon seeds are calorie-dense due to their fat content. If you’re on a calorie-restricted diet or trying to lose weight, be mindful of portion sizes to avoid excess calorie intake.
#5: Salt and Seasonings:
When roasting watermelon seeds, adding excessive salt or seasonings can lead to high sodium intake, which may contribute to high blood pressure or other health concerns. Moderation in seasoning is key.
#6: Phytate Content:
Watermelon seeds, like many seeds, contain phytates, which can inhibit the absorption of certain minerals like calcium, iron, and zinc. Soaking or roasting the seeds may help reduce the phytate content.
#7: Choking Hazard:
Watermelon seeds, especially if not properly chewed or ground, can pose a choking hazard, particularly for young children or individuals with swallowing difficulties. It’s essential to consume them mindfully and in a safe manner.
#8: Personal Tolerance:
Everyone’s digestive system is different. Some people may tolerate watermelon seeds well, while others may experience digestive discomfort. Pay attention to how your body reacts to them and adjust your consumption accordingly.
In summary, while watermelon seeds can be a healthy addition to your diet, it’s important to enjoy them in moderation and be mindful of potential side effects.
If you have specific dietary concerns or medical conditions, consult with a healthcare professional for personalized guidance.
Watermelon seeds protein
Watermelon seeds are a good source of protein, and they can be a valuable addition to your diet, especially for those seeking plant-based protein options. Here’s information on the protein content of watermelon seeds, organized with H3 headings:
1. Protein Content:
Watermelon seeds are relatively high in protein. On average, a 1-ounce (28-gram) serving of watermelon seeds contains about 5.5 grams of protein. This makes them a suitable snack or protein source for those looking to meet their daily protein needs.
2. Plant-Based Protein:
Watermelon seeds provide plant-based or vegetarian protein, which can be an essential component of a balanced diet, particularly for vegetarians and vegans. They can serve as a healthy alternative to animal-based protein sources.
3. Amino Acid Profile:
The protein in watermelon seeds contains various amino acids, the building blocks of proteins. It includes essential amino acids, which are not produced by the body and must be obtained through the diet. While it’s not a complete protein source like meat or dairy, it still contributes to your overall protein intake.
4. Protein Snack:
Roasted watermelon seeds can be a satisfying and nutritious protein snack. They offer a crunch similar to that of other roasted seeds and nuts, making them a tasty and convenient way to increase your protein intake.
5. Protein-Rich Recipes:
Ground watermelon seeds can be used as an ingredient in various recipes. You can incorporate them into protein-rich foods like energy bars, smoothies, or homemade protein shakes to enhance their nutritional value.
6. Balanced Diet:
Protein is an essential macronutrient that plays a crucial role in various bodily functions, including muscle growth and repair, immune system support, and enzyme production. Including watermelon seeds in your diet can help contribute to a balanced intake of protein.
Keep in mind that while watermelon seeds are a source of protein, they should be part of a diverse diet that includes a variety of protein sources to ensure you receive all essential amino acids and nutrients.
Watermelon seeds calories
The calorie content of watermelon seeds can vary slightly depending on factors such as how they are prepared and whether they are roasted or raw. Here is an approximate calorie breakdown for watermelon seeds:
Raw watermelon seeds:
Approximately 158 calories per ounce (28 grams).
Roasted watermelon seeds (unsalted):
Roasted watermelon seeds are slightly more calorie-dense due to the roasting process. A 1-ounce serving of roasted, unsalted watermelon seeds contains around 160-165 calories.
How to eat watermelon seeds?
Eating watermelon seeds can be an enjoyable and nutritious part of your diet. Here are various ways to prepare and consume watermelon seeds:
Roasted Watermelon Seeds:
- Rinse the seeds to remove any fruit residue and pat them dry.
- Preheat your oven to around 325°F (160°C).
- Toss the seeds with a small amount of oil (such as olive oil) and your choice of seasonings, like salt or spices. You can get creative with the flavors you prefer.
- Spread the seeds in a single layer on a baking sheet.
- Roast them in the oven for about 10-15 minutes or until they turn golden brown. Keep a close eye on them to prevent burning.
- Allow the roasted seeds to cool, and then store them in an airtight container. They make a delicious and crunchy snack.
Raw Watermelon Seeds:
- After removing seeds from the watermelon, rinse them thoroughly to remove any fruit flesh.
- You can eat them as a raw snack. Simply air-dry them or leave them out in the sun to dry. They can be consumed with or without the seed coat.
Watermelon Seed Butter:
Grind roasted watermelon seeds in a food processor until you achieve a creamy consistency similar to nut butter. You can add a bit of oil if needed.
Use watermelon seed butter as a spread on bread, crackers, or in smoothies. It has a mild, nutty flavor.
In Salads and Dishes:
Sprinkle roasted watermelon seeds on top of salads, soups, or other dishes to add a nutty crunch and extra nutrition.
Smoothies:
You can blend ground watermelon seeds into smoothies or shakes to boost their protein and nutrient content.
Trail Mixes:
Combine roasted watermelon seeds with other nuts and dried fruits to create your own homemade trail mix for a nutritious snack.
Baking:
Incorporate ground watermelon seeds into baked goods like muffins, cookies, or energy bars for added nutrition and a unique flavor.
Toppings:
- Use ground watermelon seeds as a topping for yogurt, oatmeal, or desserts.
When consuming watermelon seeds, it’s essential to be mindful of portion sizes, especially if you are watching your calorie or fat intake.
Also, remember that the seeds can be calorie-dense due to their fat content, so consume them in moderation.
Whether you choose to eat them roasted, raw, or ground into various recipes, watermelon seeds can be a healthy and delicious addition to your diet, providing protein, healthy fats, vitamins, and minerals.
Frequently asked Questions
Is it Good to Eat Watermelon Seeds?
Eating watermelon seeds can be beneficial, as they are a source of nutrients such as protein, healthy fats, vitamins, and minerals.
Roasted watermelon seeds are a popular and nutritious snack, and they can be a part of a balanced diet. However, it’s essential to consume them in moderation and be mindful of portion sizes.
How Many Watermelon Seeds Should I Eat a Day?
There is no specific daily recommendation for the number of watermelon seeds to eat.
The key is moderation. Depending on your dietary goals and nutritional needs, you can include a small handful of roasted watermelon seeds as a snack or part of your meals.
How to Eat Watermelon Seeds for Weight Loss?
To eat watermelon seeds for weight loss, consider roasted seeds as a healthy and satisfying snack. They are calorie-dense, so portion control is important.
Roasted seeds can help you feel full and reduce cravings for less healthy, high-calorie snacks.
Is Watermelon Good for Your Liver?
Watermelon is generally considered good for your liver because it is a hydrating fruit that can help support overall health. Its high water content can promote proper hydration, which is essential for liver function.
Additionally, the antioxidants in watermelon can help protect the liver from oxidative stress.
Which Fruit Makes Liver Strong?
Fruits that are generally beneficial for liver health include those with high antioxidant content, such as berries, citrus fruits, and apples. These fruits can help protect the liver from damage and support its detoxification functions.
Is Watermelon OK for Kidneys?
Watermelon is generally considered safe for the kidneys and can be a hydrating fruit due to its high water content. However, if you have kidney disease or specific dietary restrictions, it’s advisable to consult with a healthcare professional or dietitian for personalized guidance.
What Is the Best Time to Eat Watermelon?
You can enjoy watermelon at any time of the day that suits your preferences. Some people prefer it as a refreshing snack during hot summer afternoons, while others include it in breakfast, salads, or as a dessert after dinner. There is no specific best time to eat watermelon; it can be enjoyed whenever you like.
Is Watermelon High in Creatinine?
Watermelon is not high in creatinine. Creatinine is a waste product that is produced by muscle metabolism and excreted by the kidneys. While watermelon is a source of protein, it does not directly affect creatinine levels in the body.
Is Watermelon Good for Uric Acid?
Watermelon is generally considered safe for those with high uric acid levels, as it is low in purines, which can contribute to elevated uric acid. However, it’s important to enjoy it in moderation as part of a balanced diet, and if you have gout or uric acid concerns, consult with a healthcare professional for personalized dietary guidance.
Is Watermelon Good to Eat at Night?
Watermelon can be consumed at night, just like any other time of day. It’s a hydrating and low-calorie fruit that can make for a refreshing snack or dessert. However, some people may prefer to avoid consuming large quantities of water-rich foods close to bedtime to prevent frequent trips to the bathroom during the night.
Which is Better: Pumpkin or Watermelon Seeds?
The choice between pumpkin seeds and watermelon seeds depends on your nutritional preferences and dietary goals. Both types of seeds have their own set of benefits.
Pumpkin seeds are slightly higher in protein and fiber, while watermelon seeds have a milder flavor. Ultimately, the “better” option depends on your personal taste and nutritional needs.
How Much Protein is in 100g of Watermelon Seeds?
In approximately 100 grams of watermelon seeds, there can be around 28-35 grams of protein.
The protein content may vary slightly depending on factors like seed variety and processing methods. Roasted watermelon seeds are a popular snack and can provide a good protein source.
Can We Eat Watermelon Seeds Daily?
Yes, you can eat watermelon seeds daily in moderation. They are safe for most people to consume as part of a balanced diet.
However, as with any food, it’s essential to practice moderation and not overconsume, especially if you have specific dietary concerns or allergies.
Is It Safe to Eat Watermelon Seeds Every Day?
For most individuals, it is safe to eat watermelon seeds daily in reasonable quantities. Watermelon seeds are generally considered a healthy snack and source of nutrients.
If you have any allergies or specific dietary restrictions, consult with a healthcare professional or dietitian to ensure that daily consumption of watermelon seeds aligns with your dietary needs.
Do Watermelon Seeds Digest?
Watermelon seeds are digestible, but they have a tough outer shell. Roasting or cooking watermelon seeds can make them easier to chew and digest. Some people choose to remove the seed coat before eating them. However, raw watermelon seeds can also be consumed, and they are digestible for most people.
Can I Eat Raw Watermelon Seeds?
Yes, you can eat raw watermelon seeds. Raw watermelon seeds can be consumed as a snack or added to various dishes.
If you prefer to eat them without the seed coat, you can remove it before consuming. Roasting watermelon seeds is another popular option to enhance their flavor and make them more palatable.
Who Should Avoid Watermelon Seeds?
While watermelon seeds are generally safe for consumption, there are a few groups of individuals who should exercise caution or avoid them:
Young Children:
Small children may be at risk of choking on watermelon seeds, especially if they are not old enough to chew them properly. It’s advisable to remove seeds or avoid giving them to very young children.
People with Seed Allergies:
If you have allergies to seeds or nuts, consult with a healthcare professional before consuming watermelon seeds, as cross-contamination is possible in processing and packaging.
Individuals with Diverticulitis:
People with diverticulitis may want to avoid foods with small, hard seeds, as they could potentially cause discomfort or irritation in the digestive tract.
Is Watermelon Hard to Digest?
Watermelon is generally considered easy to digest. It is a hydrating and low-fiber fruit that is well-tolerated by most people. However, some individuals with sensitive digestive systems may experience mild digestive discomfort if they consume very large quantities in a short time.
What Is the Best Way to Eat Watermelon Seeds?
The best way to eat watermelon seeds depends on your preferences. You can eat them raw, roasted, or ground into various recipes. Roasting them with a bit of oil and seasoning can enhance their flavor. They are often consumed as a snack or added as a crunchy topping to salads or other dishes.
Are Watermelon Seeds Hot or Cold?
Watermelon seeds, like the fruit itself, are considered cooling in traditional Chinese medicine. They are believed to have a cooling effect on the body. However, the concept of foods being “hot” or “cold” is rooted in traditional medicine systems and may not have a direct impact on body temperature.
How Much Watermelon Seeds Should I Eat Daily?
There is no specific daily recommendation for the number of watermelon seeds to eat. You can include them in your diet in moderation. Depending on your dietary goals and nutritional needs, a small handful of roasted watermelon seeds can be a reasonable daily portion.
Can I Eat Black Seeds from Watermelon?
Black seeds are the mature watermelon seeds, and they can be consumed just like the white seeds. Black watermelon seeds are often roasted and eaten as a snack or used in various recipes. The color of the seeds does not significantly affect their nutritional value.
How Much Watermelon Is Too Much?
There isn’t a specific amount of watermelon that is considered “too much.” However, consuming excessive quantities of any food can lead to discomfort and may not be advisable. It’s important to maintain a balanced diet and portion control, even with healthy foods like watermelon.
Which Watermelon Is Best: Black or Green?
The color of watermelon seeds (black or white) is not an indicator of their quality or taste. Both types are suitable for consumption. The choice between them is a matter of personal preference.
How Long to Soak Watermelon Seeds Before Eating?
There is no need to soak watermelon seeds before eating them. Roasting or cooking the seeds is a common practice, but soaking is generally not required for watermelon seeds.
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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