Watermelon seeds are often discarded as people eat the fruit, but some people choose to eat the seeds as well. The nutritional value of watermelon seeds may convince you to start eating them.

Watermelon seeds are a great, healthy snack alternative. They’re low in calories and nutrient dense. When roasted, they’re crispy and can easily take the place of other unhealthy snack options.


Here are 5 Health Benefits of Watermelon Seeds:


  • Low in Calories:

One ounce of watermelon seed kernels contains about 158 calories. That’s not much lower than an ounce of potato chips (160 calories), but let’s take a look at what constitutes an ounce.

A large handful of watermelon seeds weighs about 4 grams and contains about just 23 calories. So, you’d actually have to eat quite a few watermelon seeds to consume as many calories as potato chips!


  • Rich in Magnesium:

Watermelon seeds are a good source of magnesium. In a 4-gram serving, you’ll get 21 mg of magnesium, which is 5 percent of the daily value.

The National Institutes of Health (NIH) recommends adults get 420 mg of this mineral daily. Magnesium is essential for many of the body’s metabolic functions. It’s also required to maintain nerve and muscle function, as well as immune, heart, and bone health.


  • A good source of Zinc:

Watermelon seeds are a good source of zinc. They provide about 26 percent of the daily value in one ounce, or 4 percent DV in one large handful (4 grams).

Zinc is an important nutrient, essential to the immune system. It’s also necessary for:

  • the body’s digestive and nervous systems
  • cell regrowth and division
  • your senses of taste and smell


  • High in Iron:

Watermelon seeds contain approximately 0.29 mg of iron per handful, which is about 1.6% of the daily recommended intake for adults.

Iron is important for transporting oxygen throughout the body and helping the body turn calories into energy.



Watermelon seeds are healthy. Even though they don’t have a lot of minerals or vitamins, they are better for you than potato chips and other unhealthy snacks.

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