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 for selected serving | 557 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 15 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 0 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0IU of 5,000IU
0%
Vitamin E :
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.57mg of 1mg
48%
Vitamin B2:
0.44mg of 1mg
33%
Vitamin B3:
11mg of 16mg
67%
Vitamin B5:
1mg of 5mg
21%
Vitamin B6:
0.27mg of 1mg
21%
Folate:
174µg of 400µg
44%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 57%
28.3 g of 50 g
28.3 g (57% of DV )
Fats:
Daily Value: 73%
47.4 g of 65 g
47.4 g (73% of DV )
Carbs:
Daily Value: 5%
15.3 g of 300 g
15.3 g (5% of DV )
Water:
Daily Value: 0%
5.1 g of 2,000 g
5.1 g (0% of DV )
Other:
3.9 g
3.9 g
Protein quality breakdown
Tryptophan:
1170mg of 280mg
418%
Threonine:
3336mg of 1,050mg
318%
Isoleucine:
4026mg of 1,400mg
288%
Leucine:
6447mg of 2,730mg
236%
Lysine:
2661mg of 2,100mg
127%
Methionine:
2502mg of 1,050mg
238%
Phenylalanine:
6093mg of 1,750mg
348%
Valine:
4668mg of 1,820mg
256%
Histidine:
2325mg of 700mg
332%
Fat type information
Saturated Fat:
9.8 g
Monounsaturated Fat:
7.4 g
Polyunsaturated fat:
28 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 | 28g | 67% | 6% |
10 times more than Broccoli
|
| Fats | 47g | 73% | 4% |
1.4 times more than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 15g | N/A | 37% |
3.5 times less than Chocolate
|
| Carbs | 15g | 5% | 40% |
1.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 515mg | 123% | 9% |
3.7 times more than Almond
|
| Calcium | 54mg | 5% | 32% |
2.3 times less than Milk
|
| Potassium | 648mg | 19% | 9% |
4.4 times more than Cucumber
|
| Iron | 7.3mg | 91% | 8% |
2.8 times more than Beef broiled
|
| Copper | 0.69mg | 76% | 18% |
4.8 times more than Shiitake
|
| Zinc | 10mg | 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 | 1.6mg | 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 | 3.6mg | 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 | 9.8g | 49% | 12% |
1.7 times more than Beef broiled
|
| Monounsaturated Fat | 7.4g | N/A | 22% |
1.3 times less than Avocado
|
| Polyunsaturated fat | 28g | N/A | 8% |
1.7 times less than Walnut
|
| Tryptophan | 0.39mg | 0% | 43% |
1.3 times more than Chicken meat
|
| Threonine | 1.1mg | 0% | 52% |
1.5 times more than Beef broiled
|
| Isoleucine | 1.3mg | 0% | 47% |
1.5 times more than Salmon raw
|
| Leucine | 2.1mg | 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 | 2mg | 0% | 42% |
3 times more than Egg
|
| Valine | 1.6mg | 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*
73%
Total Fat
47g
44%
Saturated Fat 9.8g
0
Trans Fat
0g
0
Cholesterol 0mg
4.3%
Sodium 99mg
5.1%
Total Carbohydrate
15g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
28g
Vitamin D
0mcg
0
Calcium
54mg
5.4%
Iron
7.3mg
91%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.