Watermelon seeds nutrition: calories, carbs, GI, protein, fiber, fats
Seeds, watermelon seed kernels, dried
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Watermelon seeds
| Calories ⓘ Calories per 100-gram serving | 557 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 15.31 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (28.35 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 14.1 (acidic) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 0mg |
Fats ⓘHigher in Fats content than 96% of foods
Calories ⓘHigher in Calories content than 96% of foods
Protein ⓘHigher in Protein content than 94% of foods
Iron ⓘHigher in Iron content than 92% of foods
Phosphorus ⓘHigher in Phosphorus content than 92% of foods
Watermelon seeds calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 557 | |
| Calories in 1 cup | 602 | 108 g |
| Calories in 1 oz | 158 | 28.35 g |
Mineral coverage chart
Calcium:
54 mg of 1,000 mg
5%
Iron:
7.28 mg of 8 mg
91%
Magnesium:
515 mg of 420 mg
123%
Phosphorus:
755 mg of 700 mg
108%
Potassium:
648 mg of 3,400 mg
19%
Sodium:
99 mg of 2,300 mg
4%
Zinc:
10.24 mg of 11 mg
93%
Copper:
0.686 mg of 1 mg
76%
Manganese:
1.614 mg of 2 mg
70%
Selenium:
0 µg of 55 µg
0%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Phosphorus
755 mg
TOP 8%
Iron
7.28 mg
TOP 8%
Magnesium
515 mg
TOP 9%
Potassium
648 mg
TOP 9%
Zinc
10.24 mg
TOP 10%
Copper
0.686 mg
TOP 18%
Manganese
1.614 mg
TOP 29%
Calcium
54 mg
TOP 32%
Sodium
99 mg
TOP 48%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.19 mg of 1 mg
16%
Vitamin B2:
0.145 mg of 1 mg
11%
Vitamin B3:
3.55 mg of 16 mg
22%
Vitamin B5:
0.346 mg of 5 mg
7%
Vitamin B6:
0.089 mg of 1 mg
7%
Folate:
58 µg of 400 µg
15%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Folate
58 µg
TOP 33%
Vitamin B1
0.19 mg
TOP 35%
Vitamin B3
3.55 mg
TOP 46%
Vitamin B2
0.145 mg
TOP 59%
Vitamin B6
0.089 mg
TOP 67%
Vitamin B5
0.346 mg
TOP 70%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 57%
28.33 g of 50 g
57%
Fats:
Daily Value: 73%
47.37 g of 65 g
73%
Carbs:
Daily Value: 5%
15.31 g of 300 g
5%
Water:
Daily Value: 0%
5.05 g of 2,000 g
0%
Other:
3.94 g
Protein quality breakdown
Tryptophan:
390 mg of 280 mg
139%
Threonine:
1112 mg of 1,050 mg
106%
Isoleucine:
1342 mg of 1,400 mg
96%
Leucine:
2149 mg of 2,730 mg
79%
Lysine:
887 mg of 2,100 mg
42%
Methionine:
834 mg of 1,050 mg
79%
Phenylalanine:
2031 mg of 1,750 mg
116%
Valine:
1556 mg of 1,820 mg
85%
Histidine:
775 mg of 700 mg
111%
Fat type information
Saturated Fat:
9.779 g
Monounsaturated Fat:
7.407 g
Polyunsaturated fat:
28.094 g
All nutrients for Watermelon seeds per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 557kcal | 28% | 4% |
11.9 times more than Orange
|
| Protein | 28.33g | 67% | 6% |
10 times more than Broccoli
|
| Fats | 47.37g | 73% | 4% |
1.4 times more than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 15.31g | N/A | 37% |
3.5 times less than Chocolate
|
| Carbs | 15.31g | 5% | 40% |
1.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 7.28mg | 91% | 8% |
2.8 times more than Beef broiled
|
| Calcium | 54mg | 5% | 32% |
2.3 times less than Milk
|
| Potassium | 648mg | 19% | 9% |
4.4 times more than Cucumber
|
| Magnesium | 515mg | 123% | 9% |
3.7 times more than Almond
|
| Copper | 0.69mg | 76% | 18% |
4.8 times more than Shiitake
|
| Zinc | 10.24mg | 93% | 10% |
1.6 times more than Beef broiled
|
| Phosphorus | 755mg | 108% | 8% |
4.1 times more than Chicken meat
|
| Sodium | 99mg | 4% | 48% |
4.9 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Manganese | 1.61mg | 70% | 29% | |
| Vitamin B1 | 0.19mg | 16% | 35% |
1.4 times less than Pea raw
|
| Vitamin B2 | 0.15mg | 11% | 59% |
1.1 times more than Avocado
|
| Vitamin B3 | 3.55mg | 22% | 46% |
2.7 times less than Turkey meat
|
| Vitamin B5 | 0.35mg | 7% | 70% |
3.3 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 67% |
1.3 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 58µg | 15% | 33% |
1.1 times less than Brussels sprout
|
| Saturated Fat | 9.78g | 49% | 12% |
1.7 times more than Beef broiled
|
| Monounsaturated Fat | 7.41g | N/A | 22% |
1.3 times less than Avocado
|
| Polyunsaturated fat | 28.09g | N/A | 8% |
1.7 times less than Walnut
|
| Tryptophan | 0.39mg | 0% | 43% |
1.3 times more than Chicken meat
|
| Threonine | 1.11mg | 0% | 52% |
1.5 times more than Beef broiled
|
| Isoleucine | 1.34mg | 0% | 47% |
1.5 times more than Salmon raw
|
| Leucine | 2.15mg | 0% | 50% |
1.1 times less than Tuna Bluefin
|
| Lysine | 0.89mg | 0% | 72% |
2 times more than Tofu
|
| Methionine | 0.83mg | 0% | 44% |
8.7 times more than Quinoa
|
| Phenylalanine | 2.03mg | 0% | 42% |
3 times more than Egg
|
| Valine | 1.56mg | 0% | 44% |
1.3 times less than Soybean raw
|
| Histidine | 0.78mg | 0% | 55% |
Equal to Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 557
% Daily Value*
72%
Total Fat
47g
45%
Saturated Fat 10g
0%
Cholesterol 0mg
4%
Sodium 99mg
5%
Total Carbohydrate
15g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
28g
Vitamin D
0mcg
0%
Calcium
54mg
5%
Iron
7mg
88%
Potassium
648mg
19%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Watermelon seeds nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.