4 reasons why you must include watermelon seeds in your daily diet

When we ponder over the many health benefits of watermelons, their seeds don’t usually come to mind. We simply think of the juicy, super-sweet and pulpy fruit and that’s about it.

But did you know that watermelon seeds can make for great snack if you dry or roast them? Also, they’ve got several important nutritional advantages.


As it turns out, watermelon seeds are very high in protein, with just one cup of dried seeds containing 30.6g – 61% of the daily recommended value! This protein in watermelon seeds comprises of several different amino acids, one of which is arginine.

While the body produces some arginine, MedlinePlus states that many health conditions may benefit from additional arginine. Some of the health benefits of the amino acid include regulating blood pressure and treating coronary heart diseases. There are also several other amino acids that make up the protein in watermelon seeds, including tryptophan, glutamic acid, and lysine.

B Vitamins

Proteins aren’t the only elements you’ll get by consuming watermelon seeds. They are also loaded with several B vitamins. The American Cancer Society reports that B vitamins are necessary for converting food into energy and other important bodily functions

Perhaps the most prevalent of all the B vitamins found in watermelon seeds is niacin, with one cup of dried seeds containing 3.8mg, which is 19% of the daily recommended value. Niacin is important for maintaining the nervous system, digestive system and skin health. Other B vitamins in watermelon seeds include folate, thiamin, riboflavin, vitamin B6 and pantothenic acid.


Minerals are a plenty in watermelon seeds. Magnesium is the most abundant mineral herein, weighing in with 556mg, or 139% of the recommended daily value, in just one cup of dried seeds.

According to the National Institutes of Health, magnesium helps regulate blood pressure and the metabolism of carbohydrates, which has a beneficial effect on blood sugar as well. Other important minerals in watermelon seeds are phosphorous, iron, potassium, sodium, copper, manganese and zinc.


This may perhaps be the most surprising fact about watermelon seeds: the amount of fat they contain. In only one cup of dried seeds, there are 51g of fat, with 11 of those being saturated fats. The other fats are monounsaturated fats, polyunsaturated fats, and omega-6 fatty acids.

The American Heart Association reports that monounsaturated and polyunsaturated fats help in the reduction of blood cholesterol, while omega-6 fatty acids can help bring high blood pressure into control.

However, there is a down side to consuming too much watermelon seeds: the calorie count. They might look tiny and not filling enough but you’ll take in just over 600 calories if you eat the whole cup.