Nuts And Seeds • Deep Nutrition Analytics
Seeds, watermelon seed kernels, dried
As a recognized nuts and seeds, Seeds, watermelon seed kernels, dried delivers 557 calories per 100g, with energy primarily anchored by fat (47.4g) to support daily activity. Remarkably, just 100g supplies an outstanding 123% DV of Magnesium (515 mg), ranking it among the most concentrated natural sources. A higher calorie density (5.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 28.3 g
- Carbohydrates
- 15.3 g
- Fat
- 47.4 g
Lipid & Energy Density Profile
Seeds, watermelon seed kernels, dried is an energy-rich food packing 47.4g of total lipids (77% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 648 mg of dietary potassium (14% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 7.3 mg of dietary iron (40% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 2330 kJ |
| Protein | 28.3 g |
| Total lipid (fat) | 47.4 g |
| Carbohydrate, by difference | 15.3 g |
| Energy | 557 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Magnesium | 515 mg |
| Zinc | 10.2 mg |
| Copper | 0.7 mg |
| Manganese | 1.6 mg |
| Phosphorus | 755 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 7.3 mg |
| Magnesium, Mg | 515 mg |
| Phosphorus, P | 755 mg |
| Sodium, Na | 99 mg |
| Copper, Cu | 0.7 mg |
| Manganese, Mn | 1.6 mg |
| Calcium, Ca | 54 mg |
| Potassium, K | 648 mg |
| Zinc, Zn | 10.2 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 58 µg |
| Ash | 3.9 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 58 µg |
| Folate, food | 58 µg |
| Tryptophan | 0.4 g |
| Threonine | 1.1 g |
| Methionine | 0.8 g |
| Phenylalanine | 2 g |
| Tyrosine | 1 g |
| Alanine | 1.5 g |
| Glutamic acid | 5.7 g |
| Glycine | 1.7 g |
| Proline | 1.3 g |
| Fatty acids, total saturated | 9.8 g |
| MUFA 16:1 | 0.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.1 g |
| Lysine | 0.9 g |
| Cystine | 0.4 g |
| Valine | 1.6 g |
| Arginine | 4.9 g |
| Histidine | 0.8 g |
| Aspartic acid | 2.8 g |
| Serine | 1.5 g |
| SFA 16:0 | 5.4 g |
| SFA 18:0 | 4.3 g |
| MUFA 18:1 | 7.3 g |
| PUFA 18:2 | 28.1 g |
| Fatty acids, total monounsaturated | 7.4 g |
| Fatty acids, total polyunsaturated | 28.1 g |
| Niacin | 3.5 mg |
| Pantothenic acid | 0.3 mg |
| Water | 5 g |
Common serving sizes
- cup108 g
- oz28 g
Compare Seeds, watermelon seed kernels, dried with Category Peers
Seeds, watermelon seed kernels, dried vs Seeds, pumpkin and squash seed kernels, dried
Compared to Seeds, pumpkin and squash seed kernels, dried, Seeds, watermelon seed kernels, dried has 100% less fiber and 0% lower calories per 100g.
Seeds, watermelon seed kernels, dried vs Seeds, pumpkin seeds (pepitas), raw
Compared to Seeds, pumpkin seeds (pepitas), raw, Seeds, watermelon seed kernels, dried has 100% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, watermelon seed kernels, dried?
A standard 100-gram serving of Seeds, watermelon seed kernels, dried contains 557 calories (2330 kJ), alongside 28.3g of protein, 15.3g of carbohydrates, and 47.4g of fat.
In common serving sizes:- 108g (cup): ~602 kcal
- 28g (oz): ~158 kcal
Is Seeds, watermelon seed kernels, dried suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 15.3g of net carbs per 100g (15.3g total carbs minus -g fiber), consuming Seeds, watermelon seed kernels, dried will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Seeds, watermelon seed kernels, dried?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, watermelon seed kernels, dried are:
- Magnesium: 515 mg (123% of your daily value)
- Zinc: 10.2 mg (93% of your daily value)
- Copper: 0.686 mg (76% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169407).