Watermelon Seeds-Benefits and Nutritional facts

Generally people doesn’t show interest to eat the watermelon seeds, everyone likes to eat the fleshy red part of the fruit. By this article you are going to know the health benefits and nutritional facts of watermelon seeds. There is equal weightage to both the reddish part as well as its seeds.

They can be eaten in raw, sprouted and roasted form, without any side effects. They shouldn’t be eaten straight from the fruit. The seeds should be shelled and dried, then your body digests them more easily and absorbs more of their nutrients. It is advised to chew it properly or elsewhere the seeds will come out from the  digestive tract as intact.


Watermelon seeds are full of nutrients like protein, essential fatty acids, vitamins and minerals. Here we are going to know some surprising health benefits of watermelon seeds.

  • Reduces blood pressure
  • Promotes and maintains hair growth and hair health
  • Skin health
  • Maintains nervous system
  • Improves digestion
  • Urges sexual desire
  • Controls blood sugar level
  • Reduces the risk of cardiovascular diseases

The seeds contain adequate amount of protein, which is helpful for your hair health, iron– for strengthen your hair and promotes hair growth and magnesium-is good to make your hair strong and healthy. It prevents your hair in making thin, dry and dull. Essential amino acids prevent breakage of your hair. It’s oil is used to reduce the itching of scalp.

These seeds are abundant with fatty acid like oleic acid and linoleum acid, which is beneficial in making your skin healthy. Keeps skin moisturized and prevents the dullness of skin.

Watermelons are known for B complex vitamins. It contains niacin, folate, thiamine, pantothenic acid and vitamin B6. Among them niacin is very important in maintaining of nervous system, digestive system and beauty of skin.

Watermelon is termed as natural Viagra because of its effective sexual urging properties. The seeds are loaded with many important amino acids like arginine, lysine and glutamic acid. The presence of arginine amino acid boosts your sexual power and helps to urges your sexual desire. The lycopene in the seeds helps in the formation of sperm.

Presence of magnesium in watermelon ensure good functioning of heart, regulate metabolic process and maintain high blood pressure. Eating of these seeds are also beneficial for cardiac function and hypertension. Arginine treat your coronary heart disease also regulate blood pressure. Omega 6 fatty acid reduces blood pressure.

Watermelon seeds helps to treats type-2 diabetes. To control sugar, one has to take tea of watermelon seeds. Magnesium regulates metabolism of carbohydrate, which directly impact blood sugar level.

Nutritional facts

Watermelon seeds are one of the most nutrient-dense varieties of seeds. They are a rich source of proteins, vitamins, omega 3 and omega 6 fatty acids, magnesium, zinc, copper, potassium etc. These seeds are high in calories though. Here we are taking the nutritional value of one ounce (28 g) of kernel seeds. Kernel– the inner and usually edible part of a seed or grain or nut or fruit stone.

NutrientsAmount per 28, g
Energy175.84 kcal
Carbohydrates1.26 g
Protein9.55 g
Fat14.73 g
Calcium28 mg
Iron2.07 mg
Minerals0.84 mg

Watermelon seeds are low in calories and are nutrient dense. When roasted, they’re crispy and can easily take the place of other unhealthy snack options. One cup of these seeds contain 140% of your daily magnesium requirement. They can be used in salads, fried rice, soups, sandwiches etc. It is used in making of sweets dishes, especially on the occasion of festivals. It tea is also quite popular and also has health beneficial. It is also the parts of bread and cookies.