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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

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
TOP 4% Fats ⓘHigher in Fats content than 96% of foods
TOP 4% Calories ⓘHigher in Calories content than 96% of foods
TOP 6% Protein ⓘHigher in Protein content than 94% of foods
TOP 8% Iron ⓘHigher in Iron content than 92% of foods
TOP 8% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
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%

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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0% 0%
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%
Choline: 0 mg of 550 mg 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

28% 47% 16% 6% 4%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 418% 318% 288% 237% 127% 239% 349% 257% 333%
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

22% 16% 62%
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 OrangeOrange
Protein 28.33g 67% 6% 10 times more than BroccoliBroccoli
Fats 47.37g 73% 4% 1.4 times more than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 15.31g N/A 37% 3.5 times less than ChocolateChocolate
Carbs 15.31g 5% 40% 1.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 7.28mg 91% 8% 2.8 times more than Beef broiledBeef broiled
Calcium 54mg 5% 32% 2.3 times less than MilkMilk
Potassium 648mg 19% 9% 4.4 times more than CucumberCucumber
Magnesium 515mg 123% 9% 3.7 times more than AlmondAlmond
Copper 0.69mg 76% 18% 4.8 times more than ShiitakeShiitake
Zinc 10.24mg 93% 10% 1.6 times more than Beef broiledBeef broiled
Phosphorus 755mg 108% 8% 4.1 times more than Chicken meatChicken meat
Sodium 99mg 4% 48% 4.9 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Manganese 1.61mg 70% 29%
Vitamin B1 0.19mg 16% 35% 1.4 times less than Pea rawPea raw
Vitamin B2 0.15mg 11% 59% 1.1 times more than AvocadoAvocado
Vitamin B3 3.55mg 22% 46% 2.7 times less than Turkey meatTurkey meat
Vitamin B5 0.35mg 7% 70% 3.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 67% 1.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 58µg 15% 33% 1.1 times less than Brussels sproutBrussels sprout
Saturated Fat 9.78g 49% 12% 1.7 times more than Beef broiledBeef broiled
Monounsaturated Fat 7.41g N/A 22% 1.3 times less than AvocadoAvocado
Polyunsaturated fat 28.09g N/A 8% 1.7 times less than WalnutWalnut
Tryptophan 0.39mg 0% 43% 1.3 times more than Chicken meatChicken meat
Threonine 1.11mg 0% 52% 1.5 times more than Beef broiledBeef broiled
Isoleucine 1.34mg 0% 47% 1.5 times more than Salmon rawSalmon raw
Leucine 2.15mg 0% 50% 1.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.89mg 0% 72% 2 times more than TofuTofu
Methionine 0.83mg 0% 44% 8.7 times more than QuinoaQuinoa
Phenylalanine 2.03mg 0% 42% 3 times more than EggEgg
Valine 1.56mg 0% 44% 1.3 times less than Soybean rawSoybean raw
Histidine 0.78mg 0% 55% Equal to Turkey meatTurkey meat

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 557
% Daily Value*
72%
Total Fat 47g
45%
Saturated Fat 10g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.