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All about the Health Benefits of Watermelon Seeds

Watermelon seeds are a rich source of nutrients and a very healthy snacking choice. These seeds have a modest calorie count. They can be consumed directly while eating watermelon or can be served separately. This article will help you understand this nutrient-rich fruit seed that is full of minerals and vitamins.

Watermelon Seeds - Nutritional Facts

Watermelon seeds are recognized as one of the most nutrient-dense seeds, having a low-calorie count. The seeds acquire a crispy texture when roasted, resulting in a great snack that beats other less healthy snack options. Watermelon seeds are rich in magnesium and iron and provide the monounsaturated and polyunsaturated fats that the human body needs.

At this point, you might be wondering what the nutritional profile of watermelon seeds looks like. If so, you have come to the right place as this has been described in the table featured below. This table makes clear the nutrients found in a single cup (or 108 grams) of dried watermelon seeds.

Watermelon Nutrients

Watermelon Seeds Nutritional Value – 1 cup (108 grams)




51 grams


107 milligrams


17 grams


31 grams


58.32 milligrams


7.8 milligrams


700 milligrams

The Important Macronutrients and Micronutrients in Watermelon Seeds

Watermelon seeds contain several macronutrients and micronutrients. These have been mentioned below.


Magnesium is one of many minerals that watermelon seeds contain. A serving of 4 grams of watermelon seeds provides 21 milligrams of magnesium which amounts to 5 percent of the daily value. As per the National Institutes of Health (or NIH), individuals should ideally consume 420 milligrams of this mineral each day. Magnesium is important as it helps with metabolic functions. It also helps with immunity, bone, and heart health.


A handful of watermelon seeds contain close to 0.29 milligrams of Iron, amounting to 1.6 percent of the recommended daily value. Iron forms an important part of haemoglobin that helps carry oxygen across the body.


Watermelon seeds are rich in monounsaturated and polyunsaturated fatty acids. A 4-gram serving contains 0.3 grams and 1.1 grams of these fats, respectively. As per the American Heart Association (AHA), these fats help protect your body against heart attacks and strokes and reduce the “bad” cholesterol in the blood.


A handful (or 4 grams) of watermelon seeds contains approximately 26 percent of the recommended daily value of zinc. The importance of zinc cannot be stressed enough as it helps boost the immune system. Additionally, it helps with the body’s nervous system and digestive system. Cells can regrow and divide with the aid of zinc. It also improves your senses of smell and taste.

Watermelon Seeds - Health Benefits

Watermelon seeds bring with them several health benefits. Some of these have been examined below.

Watermelon Seeds Benefits for Skin

Watermelon seeds are most beneficial for your skin. They prevent acne and also help moisturize your skin, preventing it from having a lacklustre appearance. The consumption of watermelon seeds also prevents signs of ageing as they help improve the skin’s elasticity. The oil derived from these watermelon seeds can be used to block the pores on your face, which can help prevent acne outbreaks.

Watermelon Seeds Benefits for Hair

Nutrients like protein, magnesium, copper, and iron found in watermelon seeds are good for your hair. When applied to your hair, they can greatly help with hair thinning and hair loss. To be precise, protein helps boost hair growth, while magnesium prevents breakage and split ends. Your hair can acquire a silky texture with the aid of copper, as it helps boost melanin production.

Helps Control Blood Sugar

Watermelon seeds have been found to improve the body’s control over blood sugar levels and help with reduced insulin resistance. Therefore, it is most useful to those with diabetes as controlling blood sugar is their most pressing concern.

Enhances Energy Levels

A large chunk of the calories that watermelon seeds contain are derived from healthy fatty acids. A single cup of these seeds provides your metabolism with the boost it needs and helps nourish your body with nutrients.

Lowers the Risk of Osteoporosis

Osteoporosis is a disease that weakens bones and causes low bone density, increasing the likelihood of fractures. The regular consumption of dried watermelon seeds can help prevent bones from deteriorating at an early stage. A single cup of these seeds provides over 140 percent of the daily requirement of magnesium, which also helps strengthen bones.

Concluding Thoughts

Although watermelon is a summer fruit, its seeds are more or less available throughout the year and are affordably priced. Their benefits range from enhancing bone health to providing your body with the “good” fats it needs.

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