Legumes, Nuts, and Seeds / Seeds
Watermelon seed, dried, salted
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 35% |
| Calories | 562kcal / 2530kcal (22%) |
Macronutrients
Protein | 40.2 g/ 71g (56%) | ||||||
Total Fat | 43.2 g/ 42g (102%) | ||||||
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Total Carbs | 3.1 g/ 348g (0.89%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 54 mg/ 750mg (7%) |
Phosphorus | 444 mg/ 700mg (63%) high |
Iron | 5.6 mg/ 12mg (46%) high |
Sodium | 94 mg/ 1500mg (6%) low |
What is this food?
Dried, salted watermelon seeds (often eaten like crunchy snacks). They’re mainly a seed-based protein with some healthy fats and fiber.
Why it matters to health
Watermelon seeds can help you feel fuller because they have fiber (6g/100g) and protein (your label shows “protein” as the main role). They also contain total fat, including saturated fat (8.9g/100g). Since they’re salted, they also add sodium (94mg/100g), which matters if you’re trying to keep your daily salt intake in check. A good approach is to enjoy them as a snack, not as a main viand—especially because the calories are high (562 kcal/100g).
Healthier tips
- Use a small portion: aim for a “handful” size snack, not a full bowl (seeds are calorie-dense).
- Pair with a balanced snack: combine with fruit or unsalted nuts/beans, and drink water.
- Watch the salt: if you can, choose less-salted or unsalted versions more often.
- For your daily pattern (3 meals + 1–2 snacks), keep seeds to one snack slot and avoid stacking with other salty snacks.
- If you have high blood pressure or you’re limiting sodium, choose unsalted seeds and smaller portions.
Common Filipino dishes
Watermelon seeds are usually eaten as a snack rather than part of a classic “dish,” but you may find them used in: ginataang kalabasa at kalabasa seeds, ensaladang pipino with toasted seeds, arroz caldo with toasted seeds, and sprinkled on top of halo-halo or fruit salads
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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