Watermelon Seeds
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5 Health Benefits Of Watermelon Seeds That You Should Know

In general, you may also be addicted to spitting seeds while eating watermelon. One would like to opt for the seedless option, but some magical nutritive value and amazing benefits of watermelon seeds might not have crossed your mind.

The seeds of a red, squashy, juicy watermelon are super nutritious and healthy. When roasted, they are crunchy, and yet they are full of nutrients and can take the place of unhealthy snack options.

The many benefits of watermelon seeds (roasted and sprouted, of course!) are an excellent nutritional supplement.

Health Benefits of Watermelon Seed

As watermelon seeds are low in calories and full of nutrient-dense such as proteins, essential fatty acids, iron, magnesium, and zinc; it helps to provide plenty of health benefits to your body.

From a health perspective, watermelon seeds benefits are described here:

1. Low calorie

Watermelon seed kernels have very few calories. There are about 30 calories in five grams (one ounce) of watermelon super seeds. That’s a lot less than a bag of potato chips.

2. Magnesium

One of the important minerals found in watermelon seeds is magnesium. In a handful (4 to 5 grams) of watermelon seeds, you’ll find 21 milligrams of magnesium, which is 5 percent of the daily value.

According to the National Institutes of Health (NIH), our body should consume 420 mg of magnesium per day.

3. Essential fatty acids

A handful of watermelon seeds provide your body with a good source of monounsaturated and polyunsaturated fatty acids. 4 grams of watermelon seeds provide a good source of good fats.

Polyunsaturated fat is helpful in reducing bad cholesterol. Whereas saturated fat increases cholesterol. This increases the risk of coronary artery disease and stroke. Polyunsaturated fat increases high-density lipoprotein ie good cholesterol and protects your heart from CAD and stroke. Polyunsaturated fats contain omega-3 and omega-6 fatty acids. These are important for the normal functioning of the brain and cell growth.

4. Iron

Your body needs 18 mg of iron a day. A handful of watermelon seeds is the perfect way to give our bodies a touch of iron, or helps with about 1.6 percent of the daily value.

If there is a deficiency of iron in the body, it can affect many parts of the body. The deficiency of iron causes blood loss and low hemoglobin in the body. This can lead to a lack of oxygen in the body.

5. Zinc

A handful of watermelon seeds are a great source of zinc. 4 grams of watermelon seeds can meet 20 to 25 percent of your body’s zinc requirement.

Zinc supports our immune and nervous systems, helps heal wounds, influences your senses of smell and taste, and is essential for growing babies and toddlers.

How to Eat Watermelon Seeds?

Before consuming most of the watermelon seeds, the idea often comes to the mind of the people that how to consume watermelon seeds. You can consume watermelon seeds as per your convenience and desire.

Below we are telling about some popular ways of using watermelon seeds-

  • You can eat watermelon seeds by making chikki.
  • It can be eaten boiled.
  • It is also eaten after peeling it after drying it well.
  • Watermelon seeds can be boiled in water and consumed as tea and decoction.
  • Watermelon seeds burfi can also be made.
  • They can also be eaten roasted. It can also be eaten by adding it to salty snacks like salad, bread or poha.


Watermelon seeds are low in calories. There are only 158 calories in 28 grams of watermelon seeds. Although the amounts of some minerals and vitamins may seem low, the nutritional value comparisons are far better than those of unhealthy snacks.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional