Watermelon seed kernels (dried) nutrition facts
Per 1 oz Β· 28 g
of a 2,000 cal day
- Protein8g19% of calories
- Carbs4.3g10% of calories
- Fat13g71% of calories
- β Keto-friendly
- β Low sodium
- β Cholesterol free
At a glance
One serving of Watermelon seed kernels (dried) (1 oz, 28 g) has 158 calories, with 8 g of protein, 4.3 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (71% of calories). It is high in iron (26% DV), magnesium (35% DV) and phosphorus (31% DV).
High in
20%+ of the daily value
- Iron26%
- Magnesium35%
- Phosphorus31%
- Zinc26%
- Copper22%
- Manganese20%
Good source of
10β19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 ΞΌg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ΞΌg | 0% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 16 ΞΌg | 4% |
| Vitamin B12 | 0 ΞΌg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 15 mg | 2% |
| Iron | 2 mg | 26% |
| Potassium | 184 mg | 4% |
| Magnesium | 146 mg | 35% |
| Phosphorus | 214 mg | 31% |
| Zinc | 3 mg | 26% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.5 mg | 20% |
Full breakdown Β· 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | β |
| Arginine | 1 g | β |
| Aspartic acid | 1 g | β |
| Cystine | 0.1 g | β |
| Glutamic acid | 2 g | β |
| Glycine | 0.5 g | β |
| Histidine | 0.2 g | β |
| Isoleucine | 0.4 g | β |
| Leucine | 1 g | β |
| Lysine | 0.3 g | β |
| Methionine | 0.2 g | β |
| Monounsaturated fats | 2 g | β |
| Phenylalanine | 1 g | β |
| Polyunsaturated fats | 8 g | β |
| Proline | 0.4 g | β |
| Retinol | 0 ΞΌg | β |
| Serine | 0.4 g | β |
| Threonine | 0.3 g | β |
| Total omega 3 | 0 g | β |
| Total omega 6 | 0 g | β |
| Tryptophan | 0.1 g | β |
| Tyrosine | 0.3 g | β |
| Valine | 0.4 g | β |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 160 cal
Go Raw Sprouted Watermelon Seeds1 oz+2 cal - 170 calAl Kazzi Melon Seedsβ cup+12 cal
- 28 calLaxmi Watermelon Seeds1 tspβ130 cal
- 150 calHarvested for You Watermelon Seeds, Roasted & SaltedΒΌ cupβ8 cal
- 200 calFaraon Melon Seedβ cup+42 cal
- 160 calFreeland Foods Go Raw, Sprouted Watermelon Seed1 oz+2 cal
Burning 158 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 30minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Watermelon seed kernels (dried)?
One serving of Watermelon seed kernels (dried) (1 oz) has 158 calories, which works out to 556 calories per 100 g. That is about 7.9% of a 2,000-calorie day.
Are Watermelon seed kernels (dried) high in protein?
Not especially. It has 8 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Watermelon seed kernels (dried) keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 10% of calories.
How much sodium is in Watermelon seed kernels (dried)?
28 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
