Watermelon Seeds {Benefits According to Dietitian}

Watermelon Seeds Overview

Do watermelon seeds have any nutritional value?

What does watermelon seed benefit for the body?

You might be surprised because we often ignore and spit out the watermelon seed, and it turns out they have quite the amount of protein, fat, iron and zinc. More so, it acts as insoluble fiber.

Keep on reading. 

Do Watermelon Seed Has Nutritional Value?

 Watermelon Seed is a nut and seed product according to the USDA. 

A dried, watermelon seed kernel (per 1 gram) has the following nutritional value:

Protein	8.2g
Carbohydrate	4.34g
Calcium	15.3mg
Iron	2.06mg
Magnesium	146mg
Phosphorus	214mg
Potassium	184mg
Sodium	28.1mg
Zinc	2.89mg
Thiamin	0.19mcg
Riboflavin	0.145mg
Niacin	3.55mg

According to the above, watermelon seed is rich in B-vitamin, a good source of protein, Iron, Magnesium, Potassium, and Phosphorus. 

Having said that, please be mindful if you are restricting any minerals such as potassium and phosphorus. 

Benefits of Watermelon Seed

Since watermelon seeds are rich in minerals such as Magnesium, research has shown that they are an important source of DNA and protein synthesis, improving nerve function, and regulating blood pressure.

Other therapeutic benefits of watermelon seeds include anti-diabetic and protecting the heart (hint helping to regulate blood pressure), lowering the risk of cardiovascular disease.

Effects of Eating Watermelon Seed

So how much watermelon seed is considered safe to eat?

It’s really not a big deal if you happen to eat a few seeds while eating watermelon. But DO NOT carry on, and swallow a whole cup of watermelon seed, especially when you have gut inflammation like diverticulitis or diverticulosis, or any gastrointestinal issue and avoid nuts and seeds.

When eaten raw, watermelon seeds can’t be digested. It will be passed and excreted as a whole through your body.

Watermelon seeds are better to consume when they are roasted or sprouted. They are high in calories, they are meant to be eaten sparingly, as little as 30 grams or ⅓ of a cup when you have no dietary restriction.

Watermelon Seed and Kidney Injury

Recent research done in animals show promising results in watermelon seed reducing kidney injury. 

The flavonoid (chemical) found naturally in watermelon seed potentially lowering inflammatory markers, oxidative stress, and rise in renal function. Combine watermelon seed with plant-based diet therapy, then it would be successful in lowering kidney damage.  

Careful Consideration When Eating Watermelon Seed

Since watermelon seeds are a good source of vitamins and minerals, people who need to limit their potassium and phosphorus levels (such as people in dialysis and with Chronic Kidney Disease) are not recommended to eat watermelon seed.

When consumed in high amounts, more than 1/3rd cup a day, for example, it may cause constipation. 

There is also toxicity (when you consume too much) of watermelon seed supplements in animal studies that may cause damage to the kidneys and testes.

Where To Buy Watermelon Seed?

*This article contains affiliate links in which I will make a small percentage on items featured, at no expense to you. I only recommend products that I truly believe in and use myself or recommend to clients. As an Amazon affiliate, I earn from qualifying purchases. Thank you for your support!

The following watermelon seeds link to buy are shelled and ready for any recipe. It is also perfect for salad toppings and blended into your favorite smoothie.

BUY WATERMELON SEED: CLICK HERE

You can also try to look for them at local grocery stores or Whole Foods. Please do read the nutrition facts on the label if you are restricting your potassium or Phosphorus level.

Fresh Watermelon Salad Recipe