Watermelon Seeds
Watermelon seeds provide a remarkable source of protein, perfect for those seeking a nutrient-dense snack. They are rich in healthy fats and contribute beneficial dietary fiber for digestion. Key minerals such as magnesium, phosphorus, and potassium help support overall body balance. Packed with important vitamins like E, K, and various B vitamins, they offer a nutritious and flavorful addition to your diet.
Macro Impact
A Serving (28 g) of Watermelon Seeds contains 158 calories, 8 g of protein, 4.3 g of carbohydrates, and 13.5 g of fat.
Calorie Burn
How long would it take to burn off 158 calories?
- Walking3.5 mph, moderate pace28 min
- YogaModerate effort, gentle pace40 min
- SwimmingFreestyle, moderate effort21 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace20 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28 g)
Carbohydrates
- Carbohydrates4.3 / 313 g(1%)
- Dietary Fiber1.1 / 38 g(3%)
- Soluble Fiber0.56 g
- Insoluble Fiber0.56 g
- Total Sugars0.28 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat13.5 / 83 g(16%)
- Saturated Fat2.5 / 25 g(10%)
- Trans Fat0 g
- Monounsaturated Fat4.2 g
- Polyunsaturated Fat6.8 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.14 g
- Omega-66.6 g
- Omega-94.2 g
- Oleic Acid4.2 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.84 g
- Caprylic Acid0 g
- Linoleic Acid6.6 g
- Myristic Acid0.28 g
- Palmitic Acid1.4 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.14 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.03 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein8 / 56 g(14%)
Amino Acids
- Lysine0.46 g
- Serine0.38 g
- Valine0.42 g
- Alanine0.38 g
- Cystine0.04 g
- Cysteine0.06 g
- Proline0.23 g
- Taurine0 mg
- Arginine1.1 g
- Histidine0.21 g
- Threonine0.32 g
- Isoleucine0.38 g
- Methionine0.15 g
- Tryptophan0.08 g
- Glutamic Acid1.1 g
- Aspartic Acid0.95 g
- Phenylalanine0.38 g
- Glycine0.36 g
- Leucine0.63 g
- Tyrosine0.32 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.7 / 15 mg(5%)
- Vitamin K5.6 / 120 ug(5%)
- Vitamin B60.14 / 1.3 mg(11%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.08 / 1.3 mg(6%)
- Niacin (B3)1.1 / 16 mg(7%)
- Folate16.2 / 400 ug(4%)
- Pantothenic Acid (B5)0.28 / 5 mg(6%)
- Biotin0.84 / 30 ug(3%)
- Choline14 / 550 mg(3%)
Minerals
- Calcium22.4 / 1,000 mg(2%)
- Iron2.1 / 8 mg(26%)
- Magnesium145 / 420 mg(35%)
- Phosphorus213.9 / 700 mg(31%)
- Potassium252 / 3,400 mg(7%)
- Sodium0.56 / 2,300 mg(0%)
- Zinc2.9 / 11 mg(26%)
- Copper0.28 / 0.9 mg(31%)
- Manganese0.56 / 2.3 mg(24%)
- Selenium1.4 / 55 ug(3%)
- Iodine0 / 150 ug(0%)
- Chromium0.56 / 35 ug(2%)
- Molybdenum2.8 / 45 ug(6%)
- Chloride0 / 2,300 mg(0%)
Other
- Water1.4 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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