Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026
Seeds, watermelon seed kernels, dried - nutritional information
🥜

Seeds, watermelon seed kernels, dried

🔥 557 Calories
💪 28.3g Protein
⚡ 15.3g Carbohydrates
🥑 47.4g Fat

Seeds, watermelon seed kernels, dried provides 557 kcal per 100 g, with 28.3 g of protein, 15.3 g of carbohydrates and 47.4 g of fat. 1 cup of Seeds, watermelon seed kernels, dried (108 g) provides about 602 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Seeds, watermelon seed kernels, dried
Energy density
Dense
557 kcal per 100g
Macro energy profile
Fat-led
19% Protein · 10% Carbohydrates · 71% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in ironVery high in zincVery high in magnesiumVery high in phosphorus

Nutritional Information

557
kcal/100g
Protein
28.3g
Carbohydrates
15.3g
Fat
47.4g

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories557 kcal
Protein28.3 g
Carbohydrates15.3 g
Fat47.4 g
Sodium99 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup108 g602 kcal
1 oz28.4 g158 kcal
100 g100 g557 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
557 kcal
Protein
28.3 g
Carbohydrates
15.3 g
Fat
47.4 g
Sodium
99 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Seeds, watermelon seed kernels, dried

Watermelon seed kernels are the edible seeds of the watermelon fruit, scientifically known as Citrullus lanatus. Originating from Africa and cultivated in various regions globally, these seeds are often overlooked but are a nutritious powerhouse. They are typically harvested, dried, and sometimes roasted to enhance their flavor and nutritional profile. Watermelon seeds have been used in traditional medicine and culinary practices for centuries, appreciated for their unique taste and health benefits. Nutritionally, watermelon seed kernels are rich in protein, healthy fats, and various essential nutrients. With 557 calories per 100 grams, they contain about 28.3 grams of protein, making them an excellent source for muscle building and repair. Additionally, they are a good source of iron and magnesium, supporting overall health. These seeds can be consumed raw, roasted, or added to salads, smoothies, and baked goods, making them a versatile ingredient in a balanced diet.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in healthy fats, promoting heart health.
Contains antioxidants that help combat oxidative stress.
A good source of magnesium, essential for nerve function.
Helps regulate blood sugar levels due to low glycemic index.
Promotes healthy skin due to vitamin E content.
Supports immune function with its high zinc levels.
May aid in weight management due to high fiber content.
Contains iron, which is crucial for oxygen transport in the body.
May improve digestion with its fiber content.

Recommended Food Pairings

🥗
1. Salads - Sprinkle roasted watermelon seeds on salads for added crunch and nutrition.
🥗
2. Smoothies - Blend them into smoothies for a protein boost and creamy texture.
🥗
3. Trail Mix - Combine with nuts and dried fruits for a healthy snack.
🥗
4. Baked Goods - Incorporate into muffins or bread for added nutrients.
🥗
5. Yogurt - Top yogurt with seeds for a nutritious breakfast or snack.

How to Consume

Serving size
30g (about 1 ounce)
Frequency
2-3 times per week
  • •Roast seeds at 350°F for 10-15 minutes for enhanced flavor.
  • •Add to granola for a nutritious breakfast.
  • •Use as a topping for soups for added texture.
  • •Mix into homemade energy bars.
  • •Incorporate into stir-fries for a protein boost.

Selection & Storage

How to choose:

  • ✓Look for seeds that are uniform in size and color.
  • ✓Check for freshness by ensuring they have a pleasant nutty aroma.
  • ✓Avoid seeds that appear shriveled or discolored.
  • ✓Choose seeds from reputable sources to ensure quality.
Storage
Store in a cool, dry place in an airtight container to maintain freshness.
Shelf life
Up to 1 year if stored properly in a cool, dry place.

Warnings & Contraindications

  • ⚠️Individuals with nut allergies should consult a doctor before consumption.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Avoid excessive consumption, as it may lead to unwanted weight gain.
  • ⚠️Roasted seeds can be a choking hazard for young children.

Frequently Asked Questions

How many calories does Seeds, watermelon seed kernels, dried have?

Watermelon seed kernels contain approximately 557 calories per 100 grams, making them a dense source of energy.

Is Seeds, watermelon seed kernels, dried healthy?

Yes, they are healthy due to their high protein content, healthy fats, and essential nutrients like magnesium and iron.

How should Seeds, watermelon seed kernels, dried be stored?

Store them in a cool, dry place in an airtight container to preserve freshness. They can last up to a year if stored properly.

What are the benefits of eating Seeds, watermelon seed kernels, dried?

They support muscle growth, heart health, and provide essential nutrients like iron and magnesium, while also aiding digestion.

How much Seeds, watermelon seed kernels, dried can I eat per day?

A recommended serving size is about 30 grams, which is ideal for incorporating into a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play