While watermelon seeds can sometimes be an annoyance when you're eating this refreshing fruit, the seeds can actually be a healthy treat. Roasting watermelon seeds creates a crunchy snack filled with unsaturated fats and protein. Roasted watermelon seeds offer an array of health benefits, but they may not be ideal for all diets.
High in Calories
If you're an active individual engaging in regular exercise or just have a high metabolism, the high calorie content of roasted watermelon seeds can be beneficial. One cup of roasted watermelon seeds provides 602 calories, which is 30 percent of your daily caloric intake, based on a 2,000-calorie diet. If you're an athlete, roasted watermelon seeds can be a good choice for supporting your activities; one cup of roasted watermelon seeds provides enough calories to fuel 2 hours and 45 minutes of weightlifting.
Rich in Polyunsaturated Fat
While roasted watermelon seeds are high in total fat -- each cup contains 51 g -- most of the fat -- 31 -- comes from polyunsaturated fats. This type of fat can be beneficial, as polyunsaturated fats may help improve your cholesterol levels and reduce your risk of both heart disease and type 2 diabetes.
High in Protein
Roasted watermelon seeds are high in protein with 31 g per cup. Protein is a vital nutrient for your overall health, as it is involved in building and maintaining muscle and other tissues . Protein also makes up the enzymes responsible for many of the chemical reactions that power your body.
Low in Carbohydrates
If you're following a carbohydrate-restricted diet, consuming roasted watermelon seeds can be beneficial, as they are relatively low in carbohydrates. Each cup of roasted watermelon seeds contains just 17 g of carbohydrates.
Rich in Iron
Roasted watermelon seeds are rich in iron, as 1 cup of seeds provides 44 percent of the daily suggested intake. Iron is a vital nutrient your body needs for proper oxygen delivery throughout your body and cell growth.
Calcium Content
Although roasted watermelon seeds aren't as high in calcium as they are in iron, 1 cup of seeds does provide 6 percent of the daily recommended intake of this nutrient. Calcium supports the integrity of your bones and teeth.
References
- MyFitnessPal: Calories in Roasted Watermelon Seeds
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- Harvard School of Public Health Nutrition Source: Protein
- National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Iron; August 2007
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