Watermelon seed kernels
Watermelon seed kernels, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 557 kcal |
| Protein | 28.3 g |
| Fat | 47.4 g |
| Carbs | 15.3 g |
Watermelon seed kernels are the dried, shelled inner seeds of watermelon, commonly eaten as a snack or used as a topping in salads, soups and baked goods across parts of Africa and Asia. Per 100 g, they deliver 557 kcal, 28.3 g of protein, 47.4 g of fat and 15.3 g of carbohydrates, making them a notably high-fat, high-protein food comparable in profile to other dried seeds and nuts. They are a rich source of phosphorus (755 mg per 100 g), potassium (648 mg per 100 g) and magnesium (515 mg per 100 g), alongside 58 mcg of folate and 3.55 mg of niacin. No glycemic index data is available for this food. Watermelon seed kernels are compatible with vegan, vegetarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in watermelon seed kernels?
Dried watermelon seed kernels contain 557 kcal per 100 g, primarily from their high fat and protein content. A typical snack portion of around 30 g would provide approximately 167 kcal.
How much magnesium is in watermelon seed kernels?
Dried watermelon seed kernels contain 515 mg of magnesium per 100 g, which is exceptionally high compared to most common foods. Even a small 30 g serving contributes around 155 mg of magnesium.
Are watermelon seed kernels keto-friendly?
Watermelon seed kernels are relatively low in carbohydrates at 15.3 g per 100 g, with the majority of calories coming from fat (47.4 g) and protein (28.3 g). They are not listed as keto in the available diet data, so those following a strict ketogenic diet should account for the carbohydrate content when portioning.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 557 kcal |
| Protein | 28.3 g |
| Fat | 47.4 g |
| Carbs | 15.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 9.8 g |
| Monounsaturated | 7.4 g |
| Polyunsaturated | 28.1 g |
| Omega-6 | 28.1 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 54.0 mg |
| Iron | 7.3 mg |
| Magnesium | 515 mg |
| Phosphorus | 755 mg |
| Potassium | 648 mg |
| Sodium | 99.0 mg |
| Zinc | 10.2 mg |
| Copper | 0.69 mg |
| Manganese | 1.6 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.19 mg |
| Riboflavin (B2) | 0.14 mg |
| Niacin (B3) | 3.5 mg |
| Pantothenic acid (B5) | 0.35 mg |
| Vitamin B6 | 0.089 mg |
| Folate (B9) | 58.0 mcg |
| Vitamin B12 | 0 mcg |
