Seeds, watermelon seed kernels, dried
FDC 169407cup (108 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 62 · -3 vs Nuts & seeds medianDried watermelon seed kernels score 62 of 100, a Good band placing them 32nd of 60 in Nuts & seeds. Magnesium is the standout at 123% DV, with protein close behind at 57% DV and iron adding a further 40% DV.
These kernels are usually roasted and salted as a snack or shelled and scattered over salads and grain bowls, with a cup weighing about 108 grams. They run high in saturated fat, 9.8 grams per 100 grams, so portion size matters; hazelnuts rank higher in the same category for anyone wanting a lower-saturated-fat seed or nut option.
See how this score is calculated, build a plate around seeds, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 557 kcal | 28% |
| Total fat | 47 g | 61% |
| Saturated fat | 9.8 g | 49% |
| Cholesterol | 0 mg | 0% |
| Sodium | 99 mg | 4% |
| Carbohydrate | 15 g | 6% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 28 g | 57% |
| Potassium | 648 mg | 14% |
| Calcium | 54 mg | 4% |
| Iron | 7.3 mg | 40% |
| Magnesium | 515 mg | 123% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 602 kcal | 30% |
| Total fat | 51 g | 66% |
| Saturated fat | 11 g | 53% |
| Cholesterol | 0 mg | 0% |
| Sodium | 107 mg | 5% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 31 g | 61% |
| Potassium | 700 mg | 15% |
| Calcium | 58 mg | 4% |
| Iron | 7.9 mg | 44% |
| Magnesium | 556 mg | 132% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 169407Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, hazelnuts or filbertsDensity 64 vs 62Nuts, hazelnuts or filberts, blanchedDensity 65 vs 62Nuts, ginkgo nuts, cannedDensity 67 vs 62Original analysis by NutriVerdict
In the kitchen and how to use it
Dried watermelon seed kernels are eaten as a roasted, salted snack in many West African and Asian kitchens, sometimes ground into a paste or flour, stirred into soups and stews, or scattered over salads and grain bowls for crunch. Their flavor is nutty and mild, similar to pumpkin or sunflower seeds, and the texture is firm enough to hold up when toasted.
Keep them in a sealed container in a cool spot, since their fat content can turn rancid over time; refrigeration or freezing extends their shelf life. A cup (108 g) is calorie-dense at 557 calories per 100 g, but that same 100 g carries magnesium at 123% of the Daily Value and protein at 57%, so a spoonful stirred into oatmeal or scattered over a stir-fry makes more sense than eating them by the cupful.
Frequently asked questions about seeds
How many calories are in watermelon seed kernels?
Dried watermelon seed kernels have 557 calories per 100 g, so they're best eaten in small portions.
Are watermelon seeds a good source of magnesium?
Yes, they're especially high in magnesium at 123% of the Daily Value per 100 g.
How are watermelon seed kernels eaten?
They're typically roasted and salted as a snack or ground into flour or paste, common in West African and Chinese cooking.