· Nearly every part of a watermelon is edible, including its seeds, which are safe to eat and full of nutrients. Watermelonseeds are also low in calories and have plenty of fiber. Learn how watermelon seeds can boost your immunity, heart health, digestion, and more.
Understanding the Context
Discover the types, nutrients, risks, and ways to enjoy these tiny seeds. · Discover the health benefits of watermelonseeds, including nutrients, digestion support, heart health, and how to eat them safely as part of a balanced diet. Watermelon seeds can provide beneficial nutrients, including magnesium and iron, and eating them roasted can be a healthful snack.You might be accustomed to spitting them out as you eat — seed spitting contest, anyone? Some people just opt for seedless.
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But the nutritional value of watermelon seeds may convince you otherwise.See full list on healthline.comOne ounce of watermelon seed kernels contains approximately 158 calories. That’s not much lower than an ounce of Lay’s Potato Chips (160 calories), but let’s take a look at what constitutes an ounce.A large handful of watermelon seeds weighs about 4 grams and contains about just 23 calories. Far less than a bag of potato chips!See full list on healthline.comOne of several minerals found in watermelon seeds is magnesium. In a 4-gram serving, you’ll get 21 mg of magnesium, which is 5 percent of the daily value. The National Institutes of Health (NIH) recommends adults get 420 mg of this mineral daily.
Important Details
Magnesium is essential for many of the body’s metabolic functions. It’s also required to maintain nerve and muscle function, as well as immune, heart, and bone health.See full list on healthline.comA handful of watermelon seeds contains about 0.29 mg of iron, or about 1.6 percent of the daily value. It might not seem like much, but the NIH only recommends adults get 18 mg in their day.Iron is an important component of hemoglobin — carrying oxygen through the body. It also helps your body convert calories into energy.See full list on healthline.comWatermelon seeds also provide a good source of both monounsaturated and polyunsaturated fatty acids — one large handful (4 grams) provides 0.3 and 1.1 grams, respectively.According to the American Heart Association, these fats are useful in protecting against heart attack and stroke, and lowering levels of “bad” cholesterol in the blood.See full list on healthline.comWatermelon seeds are also good source of zinc.
Final Thoughts
They provide about 26 percent of the daily value in one ounce, or 4 percent DV in one large handful (4 grams). Zinc is an important nutrient, essential to the immune system. It’s also necessary for:•the body’s digestive and nervous systems•cell regrowth and division•your senses of taste and smellHowever, just like with iron, phytates reduce the absorption of zinc.See full list on healthline.comRoasting watermelon seeds is easy. Set your oven at 325°F and place the seeds on a baking sheet. It should only take about 15 minutes for them to roast, but you may want to stir them halfway through to ensure an even crispiness.You can make the seeds taste even better by adding a little olive oil and salt, or sprinkling them with cinnamon and a light dusting of sugar. If you prefer more flavor, you can add lime juice and chili powder, or even cayenne pepper.See full list on healthline.comWatermelon seeds have many health benefits.
Although the amounts of some minerals and vitamins within them may seem low, they are still far preferable to potato chips and other unhealthy snacks.How much nutrition you reap from watermelon seeds depends largely on how many you eat. Because they’re small, you need to eat quite a few to get their considerable benefits. See full list on healthline.comApr 25, 2025 · Research highlights that watermelon seeds can aid cardiovascular health, metabolic regulation, and immune support, making them more than just a snack. · In this guide, we’ll explore everything you need to know about watermelonseeds—from their nutritional profile and proven health benefits to side effects, dosage, and the best ways to eat them. Are watermelon seeds bad for You?Higher fat intake: While the fats are mostly healthy, watermelon seeds contain about 13 grams of fat per ounce. If you're limiting fat intake, be mindful of portion size. Choking risk: Although small, the seeds could pose a choking risk, especially for those with swallowing difficulties or a history of aspiration.Are watermelon seeds healthy?Watermelon seeds might be tiny, but they’re packed with nutrition. Here are just a few possible health benefits of eating them regularly: 1 1. Boost Energy Watermelon seeds are low in calories—about 158 per ounce—but rich in energy-yielding nutrients.Can you eat watermelon seeds?Watermelon seeds are perfectly safe to eat. Nearly every part of a watermelon is edible, including its seeds, which are safe to eat and full of nutrients. Watermelon seeds are also low in calories and have plenty of fiber. Watermelon seeds are perfectly safe to eat. Watermelon seeds might be tiny, but they’re packed with nutrition.Are watermelon seeds good for diabetes?Watermelon seeds can be particularly beneficial for those managing diabetes or looking to stabilize their blood sugar levels. Thanks to their magnesium content, these seeds help improve insulin sensitivity and regulate carbohydrate metabolism. · According to dietitian Garima, watermelonseeds are a good source of essential minerals like magnesium, iron and zinc. She further states that they are also a good source of healthy fats and... · Research highlights that watermelon seeds can aid cardiovascular health, metabolic regulation, and immune support, making them more than just a snack. · In this guide, we’ll explore everything you need to know about watermelonseeds—from their nutritional profile and proven health benefits to side effects, dosage, and the best ways to eat them. · According to dietitian Garima, watermelonseeds are a good source of essential minerals like magnesium, iron and zinc. She further states that they are also a good source of healthy fats and...
