This Is What Happens When You Eat Watermelon Seeds

Watermelon seeds are nutrient dense and are very low in calories. When roasted, they are crispy and can be a great healthy snack. Usually, when we think about watermelon benefits, the seeds probably do not come to mind. The point is, watermelon seeds can be an amazing snack when they are dried and roasted; According to the United States Department of Agriculture, there are several significant nutritional components of a watermelon seed 1 .

Health Benefits of Watermelon Seeds

watermelon seeds

 Watermelon seeds have many impressive health benefits due to their great content of:

  • B Vitamins

These seeds are loaded with several of the B vitamins. The most predominant B vitamin in watermelon seed is B3, with 1 cup of dried seeds containing 3.9 mg that is 19% of the daily value. The American Cancer Society claims that B vitamins are essential for converting food into energy and many other crucial bodily functions. B3/niacin is vital for maintaining the skin health, digestive system, and nervous system 2 . Other B vitamins in watermelon seed include thiamin, folate, pantothenic acid, Vitamin B6, and riboflavin.

  • Minerals

Watermelon seed is rich in minerals. The most abundant mineral is magnesium, weighing in with 557 mg, or 140% of the recommended daily value in a cup of dried seeds. The National Institutes of Health claims that magnesium can control the metabolism of carbohydrates and regulate blood pressure, which has beneficial effects on blood sugar as well 3 . Other significant minerals in watermelon seed are iron, copper, zinc, phosphorous, potassium, manganese, and sodium. Plums are other fruits rich in minerals and with many fantastic health benefits. Find more about this summer fruit: LINK

  • Protein

These seeds are rich in protein, with a cup of dried watermelon seed containing around 30.7g, which is 62% of the daily recommended value. The protein in watermelon seed consists of certain amino acids, especially arginine. Some of the many health benefits of arginine include treating coronary heart disease and regulating blood pressure. A few other amino acids make up the protein in watermelon seed, including lysine, glutamic acid, and tryptophan.

  • Fats

One of the greatest thing about watermelon seed is the amount of fat these seeds contain. Just in a cup of dried seeds, there are about 51g of fat, with 12 of those being saturated fat. The other fats are polyunsaturated fats, omega-6 fatty acids, and monounsaturated fats.

According to the American Heart Association, all these fat are useful in lowering levels of “bad” cholesterol in the blood, and protecting against stroke and heart attack 4 . The downside of eating a cup of watermelon seed is the calorie count – you will take in just more than 600 calories if you consume the whole cup.

How to Roast Watermelon Seeds?

It is really simple to roast watermelon seed. Just set the oven at 325°F, then place the seeds on a baking sheet, add a little salt and olive oil, and put them in the oven. It will take around 15 minutes for them to roast. Stir the seeds halfway through for crispiness.

You can make them taste even better by sprinkling them with a light dusting of sugar and some cinnamon. If you prefer more flavor, add chili powder, cayenne pepper, or lime juice.

Nutritional Benefits

How much nutrition you gain from watermelon seed depends mostly on how many you consume. Because they are small, you should eat quite a few in order to get their considerable benefits. Though, when you compare watermelon seed nutritional value to that of some other snacks, these seeds come to light far ahead. 

Is it okay to eat watermelon seeds?

You probably know the tale that our mothers used to tell us that if we consumed watermelon seeds, a watermelon would grow in our stomach. However, watermelons seeds are 100% safe for consumption! They are healthy snacks that you can roast just like pumpkin seeds and enjoy them just like you enjoy eating this refreshing fruit. More about the incredible health benefits of watermelon, click here:




Watermelon seeds have numerous health benefits. Although the amount of some vitamins and minerals within them may seem low, they are still far desirable to potato chips and some other unhealthy snacks.

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  1. Oyeshiku O. OGUNBIYI July 22, 2020
  2. Jgal November 18, 2022

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