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 medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, watermelon seed kernels, dried is a strongly nutrient-dense choice at 62 of 100. Within nuts & seeds it ranks 32 of 60. Per 100 grams it is an excellent source of magnesium (123% DV), an excellent source of protein (57% DV), an excellent source of iron (40% DV). Most of its 557 calories per 100 grams come from fat. Worth noting: it is high in saturated fat (9.8 g per 100 g).
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 62