How many calories are in Watermelon Seeds?

A 100g serving of Watermelon Seeds has 557 calories. You'll also get 28.3g of protein per serving.

Is Watermelon Seeds high in protein?

Watermelon Seeds has 28.3g of protein per 100g, which is considered high. That means about 20% of its calories come from protein.

How much fat is in Watermelon Seeds?

Watermelon Seeds has 47.4g of total fat per 100g, which is considered high. Of that, 9.78g is saturated fat.

How many carbs are in Watermelon Seeds?

Watermelon Seeds contains 15.3g of carbohydrates per 100g.

How many calories in 30 g serving of Watermelon Seeds?

A typical serving of Watermelon Seeds (30 g serving, 30g) has 167 calories and 8.5g of protein.

Is Watermelon Seeds good for weight loss?

Watermelon Seeds comes in at 557 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.

🥜

Watermelon Seeds

Seeds, watermelon seed kernels, dried

Per 100g, Watermelon Seeds has 557 calories, 28.3g protein, 15.3g carbs, and 47.4g fat.

Watermelon Seeds has 557 calories per 100g with 28.3g of protein, 15.3g of carbohydrates, 47.4g of fat. It's a good source of iron and a good source of potassium. It is also high in saturated fat with 9.78g per 100g, which is worth watching if you are managing heart health or cholesterol.

Typical serving:

Source: FDA RACC - FDA RACC for nuts and seeds is 30 g.

Calories

167kcal

Protein

8.5g

Carbs

4.6g

Fat

14g

✨Nutritional Highlights

⭐

Excellent source of Magnesium (123% DV), Zinc (93% DV), Copper (76% DV), Manganese (70% DV)

⚠️Things to Watch

•

High in saturated fat with 9.78g per 100g, which is worth watching if you are managing heart health or cholesterol.

•

Calorie-dense at 557 kcal per 100g, so portion size matters.

🍽️Pairs Well With

🍊Add vitamin C to boost iron absorption

Babyfood Gerber 2nd Foods Apple Acerola (west Indian Cherry)Acerola Juice

🥗Add fiber for digestion and satiety

Rosemary Thyme Grape Leaves Raw

⚔️Compare Watermelon Seeds

Search any food to compare side-by-side

CompassExplore Similar Nutrition Goals

Jump to broader pages related to watermelon seeds and the nutrition traits people usually care about next.

High Magnesium Foods

Compare magnesium-rich foods for muscle, sleep, and recovery support.

High Zinc Foods

Browse zinc-rich foods that support immunity and recovery.

Iron Rich Foods

Find stronger iron sources for energy and red-blood-cell support.

More Nut and Seed Products

Browse similar foods from the nut and seed products category.

📊Complete Nutrition Information

Nutrient	Amount	% Daily Value

Calories	557kcal	28%
Protein	28g	57%
Total Fat	47g	61%
Saturated Fat	9.8g	49%
Cholesterol	0mg	0%
Carbohydrates	15g	6%

⚖️Common Serving Sizes

30 g serving

30g

167kcal

8.5gprotein

1 undetermined

108g

602kcal

30.6gprotein

1 undetermined

28g

156kcal

7.9gprotein

📰Related Articles

🩸Rich in Iron

15 Iron-Rich Foods That Actually Move the Needle

😴Rich in Magnesium

15 Magnesium-Rich Foods Worth Eating Regularly

🛡️Rich in Zinc

15 Zinc-Rich Foods for Immune Support

❓Frequently Asked Questions

How many calories are in Watermelon Seeds?: A 100g serving of Watermelon Seeds has 557 calories. You'll also get 28.3g of protein per serving.
Is Watermelon Seeds high in protein?: Watermelon Seeds has 28.3g of protein per 100g, which is considered high. That means about 20% of its calories come from protein.
How much fat is in Watermelon Seeds?: Watermelon Seeds has 47.4g of total fat per 100g, which is considered high. Of that, 9.78g is saturated fat.
How many carbs are in Watermelon Seeds?: Watermelon Seeds contains 15.3g of carbohydrates per 100g.
What are the macros for Watermelon Seeds?: Per 100g, Watermelon Seeds has 557 calories, 28.3g protein, 15.3g carbs, and 47.4g fat.
How many calories in 30 g serving of Watermelon Seeds?: A typical serving of Watermelon Seeds (30 g serving, 30g) has 167 calories and 8.5g of protein.
Is Watermelon Seeds good for weight loss?: Watermelon Seeds comes in at 557 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.