11 Amazing Health Benefits of Watermelon Seeds


Perhaps you’re used to spitting them out as you eat—seed-spitting competition, anyone? Others choose only to consume food without seeds. Yet watermelon seeds’ nutritional benefits can persuade you otherwise.

Watermelon seeds are nutrient-rich and low in calories. Since they are crispy when roasted, they could easily take the place of other unhealthy food alternatives.

watermelon seeds health benefits

Low In Calories

According to a reliable source, 158 calories are found in one ounce of watermelon seed kernels. Nevertheless, let’s look at what an ounce is made up of. That isn’t much less than an ounce of Lay’s Potato Chips (160 calories).

Watermelon seeds weigh roughly 4 grams and include just about 23 calories per large bunch. quite a bit less than a bag of chips!


Magnesium is one of several minerals included in watermelon seeds. A 4-gram dose has 21 mg of magnesium or 5% of the recommended daily amount.


The National Institutes of Health (NIH) recommends that adults take in 420 mg of this mineral daily. Magnesium is essential for several bodily metabolic activities. In addition, it’s essential for healthy bones, immune systems, hearts, muscles, and neurons, as well as for correct muscle and bone development.


The recommended daily allowance of iron is 0.29 milligrams, or 1.6 percent, found in a handful of watermelon seeds. The NIH only suggests people eat 18 mg daily, even though it might not seem like much.

Iron is a crucial component of hemoglobin, which transports oxygen throughout the body. Moreover, it facilitates the body’s process of converting calories into energy. But watermelon seeds’ phytate content restricts the uptake of iron and reduces the seeds’ nutritional value.

“Healthy” fats

One large handful (four) of watermelon seeds offers 0.3 and 1.1 grams of monounsaturated and polyunsaturated fatty acids, respectively. According to the American Heart Association, these fats help decrease blood levels of “bad” cholesterol and prevent heart attacks and strokes.


Furthermore, watermelon seeds are an excellent source of zinc. In one ounce, they give around 26% of the daily value, and in a large handful, they supply 4% of the DV (4 grams). Zinc is an important vitamin that is required by the immune system. It’s also required for the body’s neurological and digestive systems, your taste and smell sensations, and cell division Phytates, however, inhibit the absorption of zinc, much as they do with iron.

Improvements To Skin Health

The watermelon seeds that have been sprouted, which are rich in vitamin C and other antioxidants, help to cleanse your skin. Many cosmetic products contain its oil, which is frequently used to treat acne and slow down the aging process. Magnesium, which is abundant in watermelon seeds and helps to enhance the look of your skin overall, treats dry, itchy skin diseases like eczema and other types of skin inflammation. Your dry, dull skin will benefit from the moisturizing properties of watermelon seeds.


The zinc found in seeds can slow down the aging process because it has the ability to accelerate cell division, repair, and protein synthesis.

Aids In Making The Hair Stronger

Having healthy hair is something everyone values. So instead of using those, why not use watermelon seeds? Proteins, iron, magnesium, zinc, and copper are found in watermelon seeds, and these nutrients have been shown to support healthy hair. By strengthening your hair, these seeds promote hair growth. The manganese concentration of the seeds helps to prevent damage and hair loss.

Improvements In Cardiovascular Health

There are numerous ways in which watermelon seeds can strengthen the heart. contains both monounsaturated and polyunsaturated fatty acids in appropriate proportions. These heart-healthy fats can lower the risk of heart attacks and strokes, according to studies. The high magnesium content of this seed makes it possible to maintain regular blood pressure and a healthy heart.

Because of their anti-inflammatory, antioxidant, and vasodilator qualities, watermelon seeds might have positive effects on heart health. Iron is also essential for delivering oxygen-rich blood throughout the body. Zinc, which is essential for maintaining heart health, is also abundant in watermelon seeds. It controls how your heart’s calcium is moved.

Aids in Lessening the Symptoms of Asthma

Watermelon seeds have the added advantage of having a high vitamin C content, which can help with the management of asthma symptoms. Vitamin C is a powerful dietary antioxidant that may help to lessen the symptoms of asthma. More research is still required despite some studies’ findings that watermelon seeds may be useful in the treatment of asthma. Yet given that they are safe to eat, watermelon seeds ought to be a viable solution for asthmatics.

Assisted in Lowering the Risk of Prostate Cancer

Both the seeds and the watermelon contain lycopene, which is a phytonutrient. Lycopene has powerful anti-cancer properties, according to studies. According to a 2015 study, lycopene can be used to stop the development and/or spread of prostate cancer.


Increasing energy levels

Because watermelon is so rich in micronutrients, your energy levels gradually increase and are sustained over time.

These mystical watermelon seeds are delicious and packed with nutrients, despite the fact that the majority of people have never heard of them. You can eat one as a snack whenever you are feeling peckish to sate your hunger for longer.

Enhances Metabolism

According to reports, watermelon seeds are a good source of nutrients like folate, iron, zinc, copper, magnesium, potassium, amino acids, and vitamin B complex. These nutrients are really helpful because they maintain and improve the body’s natural metabolic activity.

Ways to Cook Them

It’s simple to roast watermelon seeds. As soon as your oven reaches 325°F, place the seeds on a baking sheet. To ensure equal crispiness, you might want to stir them halfway through the roasting process, which should take about 15 minutes.

By adding some salt and olive oil, as well as some cinnamon and sugar, you may enhance the flavor of the seeds even further. Cayenne pepper, chili powder, and lime juice are some ingredients you can use to boost the flavor.

What To Remember

Watermelon seeds have many positive health effects. They might appear to only have a very small amount of vitamins and minerals, but they are still much healthier than potato chips and other fatty foods.


The amount of nutrition you receive depends on how many watermelon seeds you eat. You need to eat a lot of them because of how little they are in order to reap their significant benefits.

Watermelon seeds outperform other foods when you compare their nutritional worth, though.


Gibson RS, et al. (2018). Implications of phytate in plant-based foods for iron and zinc bioavailability, setting dietary requirements, and formulating programs and policies. DOI: