Nutritional Value Of Watermelon Seeds

Roasted watermelon seeds are crunchy, satisfying and full of protein. If you live in America, you probably spit out your watermelon seeds -- if your supermarket melon even has them. Your mom probably warned that if you ate too many watermelon seeds, you'd get a melon vine growing in your belly. But dried and roasted watermelon seeds have been eaten for centuries in Asia and Africa.

Protein

Watermelon kernels, taken out of the hard shell, are close to 30 percent protein. The USDA says there are 28.3 g of protein in 100 g of dried watermelon seeds. That's 3.5 oz., or almost 1 cup of kernels. Watermelon kernels have about the same amount of protein as roasted pumpkin seed kernels, which have 29.84 g of protein per 100 g, but less protein than dry-roasted sunflower kernels, which have only 19.33 g per 100 g.

Calories and Fat

That protein comes with a lot of calories and fat: 100 g of roasted watermelon seeds has 557 calories and 47.37 g of fat. That's more than three times the calories you'll get in a 100 g serving of roasted chicken breast, which delivers its 31.02 g of protein with only 165 calories. Watermelon seed kernels are lower-calorie than other seeds, though. Pumpkin seed kernels have 574 calories per 100 g serving, and sunflower kernels have 582.

Other Nutrients

Watermelon seeds are a good source of minerals, including zinc, iron phosphorus, magnesium and manganese. There are 10.24 mg of zinc in 100 g of watermelon kernels, which is more than the 8 g recommended daily intake for adult women and just under the 11 g recommended for adult men. Watermelon kernels 7.28 mg of iron per 100 g. Adults generally need 8 mg of iron per day, except women who are 14 to 50 years old, who need 18 mg.

West Africa

Watermelon originated in Africa, where it has been cultivated for more than 4,000 years. Watermelon seeds remain "crucial articles of food and commerce" in Senegal and other parts of West Africa, according to "Lost Crops of Africa," a National Research Institute report from 2008. Watermelon seeds are roasted and eaten as nuts in Africa. But they're also ground into a flour or a peanut butter-like paste, dried and eaten in cereal, or used in stews and soups.

How to Roast Watermelon Seeds

De-seed a large watermelon with a fork before serving. Rinse and dry the seeds on a dishtowel. Make sure they're dry before roasting. First, prepare a salt solution of 1 tsp. salt to 1/4 cup water and set aside. Using a stovetop skillet, roast the seeds for about 6 minutes, until they begin turning brown. Then pour the salt solution over the seeds, and continue to cook until the water is gone. Cool and serve.