Watermelon Seeds Nutrition Facts: Calories, Macros & Health Benefits
Summary: Watermelon Seeds contains 557 calories, 28.3g protein, 15.3g carbs, and 47.4g fat per 2 tablespoons (30g). It is a source of saturated fat, calcium, iron.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 557 kcal | 28% |
| Protein | 28.3g | 57% |
| Carbohydrates | 15.3g | 6% |
| Total Fat | 47.4g | 61% |
| Fiber | 0.90g | 3% |
| Saturated Fat | 9.8g | 49% |
| Sodium | 99.0mg | 4% |
| Calcium | 515.0mg | 40% |
| Iron | 648.0mg | 3600% |
| Magnesium | 10.2mg | 2% |
| Zinc | 755.0mg | 6864% |
| Vitamin C | 0.19mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 3.5mg | 209% |
| Vitamin B12 | 0.09mcg | 4% |
| Folate | 58.0mcg | 14% |
| Vitamin E | 0.40mg | 3% |
Is Watermelon Seeds Good for You?
Watermelon Seeds provides 557 calories per 2 tablespoons (30g) with 28.3g protein, 15.3g carbohydrates, and 47.4g fat. It is a source of saturated fat (49% dv), calcium (40% dv), iron (3600% dv).
Dried watermelon seeds are a nutrient-dense snack rich in protein, healthy fats, magnesium, and iron. Popular in Indian households as a dry fruit.
Key Health Benefits of Watermelon Seeds
- Saturated Fat (49% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (40% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (3600% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (6864% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (209% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 28.3g protein per serving to support satiety and muscle maintenance.
How to Track Watermelon Seeds Nutrition with Gram
Use Gram to log watermelon seeds and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in watermelon seeds?
Watermelon Seeds contains 557 calories per 2 tablespoons (30g).
How much protein is in watermelon seeds?
Watermelon Seeds provides 28.3g of protein per 2 tablespoons (30g).
How many carbs are in watermelon seeds?
Watermelon Seeds has 15.3g of carbohydrates per 2 tablespoons (30g).
Is watermelon seeds good for tracking nutrition?
Yes. Watermelon Seeds can be logged by calories, macros, and micronutrients in the Gram app.
How should I use watermelon seeds in a meal plan?
Use Watermelon Seeds as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track watermelon seeds and thousands of other foods with the Gram app.