Seeds, watermelon seed kernels, dried
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.2 MG | 16% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 3.6 MG | 22% | |
| Pantothenic acid | 0.3 MG | 7% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 58 UG | 15% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 54 MG | 4% | |
| Iron, Fe | 7.3 MG | 40% | |
| Magnesium, Mg | 515 MG | 123% | |
| Phosphorus, P | 755 MG | 60% | |
| Potassium, K | 648 MG | 14% | |
| Sodium, Na | 99 MG | 4% | |
| Zinc, Zn | 10.2 MG | 93% | |
| Copper, Cu | 0.7 MG | 76% | |
| Manganese, Mn | 1.6 MG | 70% |
Nutrition Highlights
- Excellent source of protein with 28.3g per 100g, great for muscle building and recovery.
- Good source of Iron, Fe (40% DV).
- Rich source of Magnesium, Mg (123% of Daily Value per 100g).
- Rich source of Phosphorus, P (60% of Daily Value per 100g).
- Rich source of Zinc, Zn (93% of Daily Value per 100g).
- Rich source of Copper, Cu (76% of Daily Value per 100g).
About Seeds, watermelon seed kernels, dried
These small, oval kernels are the dried seeds of the watermelon, often overlooked but packed with concentrated nutrition. Once the hard outer shell is removed, they reveal a soft, creamy interior that's rich in protein—offering nearly 28 grams per 100 grams—making them a valuable plant-based protein source. They're also high in healthy fats, particularly unsaturated fats, which can support heart health when consumed in moderation. With almost no carbohydrates and zero fiber, they're a low-carb option, though their calorie density is notable, so portion control is key for those watching energy intake.
In the kitchen, these seeds are incredibly versatile. They can be eaten raw, roasted for a nutty flavor, or ground into a paste to enrich sauces and spreads. In some cuisines, they're blended into beverages or used as a thickener in soups and stews. Their mild, slightly earthy taste makes them a great addition to granola, trail mixes, or sprinkled over salads for a protein boost. Because of their nutrient profile, they're a smart choice for anyone looking to add more plant-based protein and healthy fats to their diet, just be mindful of serving sizes to keep calories in check.
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