How Nutritious Watermelon Seeds Are!


How Nutritious Watermelon Seeds Are!

Hello All!!

Watermelon makes a good weight loss snack but can I ask what you do with seeds? You just spit them out, right? In front of the juicy and sweet pulp you don’t realize the value of the little black seeds.


The seeds of watermelon themselves are a good snack after they are dried. In India it is used extensively for garnishing sweet treats and help enhancing the taste. You must be aware of that. They taste yum on their own too! Watermelon seeds are having lots of nutrients to offer. Let us have a look at them one by one.


Watermelon seeds are really high in protein. One cup of dried seeds has 30.6 grams of it, which means it fulfills 61% of the daily need of protein. There are several amino acids in the protein found in watermelon seeds. One of the amino acids is arginine. The body is known to produce arginine on its own but additional arginine can benefit certain health conditions. Arginine regulates blood pressure and helps treat heart disease. Apart from arginine there are other amino acids too in the protein present in watermelon seeds.

Vitamin B family

The seeds of watermelon are packed with several B vitamins. Why are B vitamins essential? Well, they are needed to convert food into energy and for other important body functions. A large amount of niacin is present in watermelon seeds. A cup of the seeds has 3.8 mg of it that provides 19% of the daily requirements. The vitamin niacin is need for proper maintenance of the nervous system, digestive system and for skin health. Other vitamins of the B family like folate, riboflavin, thiamin, vitamin B6 and pantothenic acid are also present in these seeds.


Watermelon seeds are a storehouse of minerals. Have a look!

Magnesium– Among the minerals present, magnesium is the most abundant one. 1 cup offers 556 mg which is 139% of the daily requirement of magnesium. Magnesium helps in the metabolism of carbs and regulation of blood pressure. It has a positive effect on blood sugar as well.

Iron– The iron content of watermelon seeds is pretty good too. One cup of watermelon seeds have 7.86 mg of iron. Iron helps making hemoglobin and myoglobin proteins that help in transporting and storing oxygen in the body’s tissues. It also promotes the functioning of the liver and nourishes the immune system.

Copper– One cup of the seeds have 0.741 mg of copper and it provides 37% of the daily requirement of the mineral. The copper content in watermelon seeds helps in nourishing hair and skin. Copper is needed by the body to make melanin which is the pigment that gives the colour to the hair and skin. It also protects from the harmful sun rays. Copper helps in keeping connective tissue strong and promotes the health of the nervous system. It also has an important role to play in iron transport.

How nutritious water melon seeds are


Surprisingly, one cup of seeds have 51 g of fat, 11 of which is saturated fat. The other fats namely, polyunsaturated fats, monounsaturated fats, and omega-6 fatty acids reduce cholesterol and high blood pressure. Make sure you don’t eat a whole cup of the seeds as you will consume a whopping 600 calories! So, you have to control portions.

How to include the watermelon seeds in your diet?

You can add it to your cup of oats and make it yummy! You can have them roasted as a snack or as an addition to your salad. You can even add it to your smoothie to make it extra flavourful and healthy! If you happen to buy a pack of pre-roasted watermelon seeds, do check the nutrition chart before purchasing it. Seeds that are roasted in oil and with added salt will only add on to unwanted fat and sodium. Buy a plain roasted seeds only.

One useful tip– Eat the seeds along with veggies and fruits, because the vitamin C in them will help absorb the iron present in the seeds. This includes red peppers, strawberry, citrus fruits and raspberries.

So, now you know How Nutritious Watermelon Seeds Are!

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