How many calories are in watermelon seeds?
Watermelon seeds (1 oz, 28.4 g) has 158 calories. 100 g has 557 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
Nutrition database · Seeds
Watermelon Seeds Nutrition Facts
Watermelon Seeds nutrition facts from USDA FoodData Central: 158 calories in 1 oz, with 8 g protein, 4.3 g carbohydrate and 13.4 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Watermelon Seeds Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 oz (28.4 g)
At a glance
- Calories
- 158
- Protein
- 8 g · 16%
- Total carbohydrate
- 4.3 g · 2%
- Total fat
- 13.4 g · 17%
- Dietary fiber
- –
- Total sugars
- –
- Sodium
- 28 mg · 1%
Opens the free label generator with this amount of watermelon seeds already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 158 | 557 | |
| Total fat | 13.4 g | 17% | 47.4 g |
| Saturated fat | 2.8 g | 14% | 9.78 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 2.1 g | 7.41 g | |
| Polyunsaturated fat | 8 g | 28.1 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 28 mg | 1% | 99 mg |
| Total carbohydrate | 4.3 g | 2% | 15.3 g |
| Dietary fiber | not reported | ||
| Total sugars | not reported | ||
| Added sugars | 0 g | 0% | 0 g |
| Protein | 8 g | 28.3 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | not reported | ||
| Vitamin K | not reported | ||
| Thiamin (B1) | 0.05 mg | 4% | 0.19 mg |
| Riboflavin (B2) | <0.1 mg | 3% | 0.15 mg |
| Niacin (B3) | 1 mg | 6% | 3.55 mg |
| Vitamin B6 | <0.1 mg | 1% | 0.09 mg |
| Folate (DFE) | 16 mcg | 4% | 58 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 15 mg | 1% | 54 mg |
| Iron | 2.1 mg | 11% | 7.28 mg |
| Potassium | 184 mg | 4% | 648 mg |
| Magnesium | 146 mg | 35% | 515 mg |
| Phosphorus | 214 mg | 17% | 755 mg |
| Zinc | 2.9 mg | 26% | 10.2 mg |
| Copper | 0.19 mg | 22% | 0.69 mg |
| Manganese | 0.46 mg | 20% | 1.61 mg |
| Selenium | not reported | ||
| Other | |||
| Water | 1.4 g | 5.05 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Watermelon Seeds nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 108 g | 602 | 16.5 g | 30.6 g | 51.2 g | – | – |
| 1 oz | 28.4 g | 158 | 4.3 g | 8 g | 13.4 g | – | – |
| 100 g | 100 g | 557 | 15.3 g | 28.3 g | 47.4 g | – | – |
How much magnesium is in watermelon seeds?
Watermelon seeds (1 oz, 28.4 g) has 146 mg of magnesium, 35% of the Daily Value. 100 g has 515 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much zinc is in watermelon seeds?
Watermelon seeds (1 oz, 28.4 g) has 2.9 mg of zinc, 26% of the Daily Value. 100 g has 10.2 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Watermelon Seeds nutrition per 100 grams
100 g of watermelon seeds has 557 calories, 28.3 g protein, 15.3 g carbohydrate and 47.4 g fat.
Where the calories in watermelon seeds come from
About 10% of the calories in watermelon seeds come from carbohydrate, 71% from fat and 19% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Watermelon Seeds nutrition label for Canada, the EU and the UK
The same serving of watermelon seeds, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 oz (28.4g) / pour 1 oz (28.4g)
Calories
160
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 13 g | 18 % |
| Saturated / Saturés | 2.8 g + Trans 0 g | 14 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 30 mg | 1 % |
| Carbohydrate / Glucides | 4 g | 2 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 8 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 15 mg | 1 % |
| Iron / Fer | 2 mg | 11 % |
| Potassium | 184 mg | 5 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 2326 kJ / 556 kcal |
| Fat | 47 g |
| of which saturates | 9.8 g |
| Carbohydrate | 15 g |
| of which sugars | 0.0 g |
| Protein | 28 g |
| Salt | 0.2 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 28.4g | %RI* | |
|---|---|---|---|
| Energy | 2326 kJ 556 kcal |
661 kJ 158 kcal |
7.9% |
| Fat | 47g | 13g | 19% |
| of which saturates | 9.8g | 2.8g | 14% |
| Carbohydrate | 15g | 4.3g | 1.7% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 28g | 8.0g | 16% |
| Salt | 0.25g | 0.07g | 1.2% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about watermelon seeds
How many calories are in watermelon seeds?
Watermelon seeds (1 oz, 28.4 g) has 158 calories. 100 g has 557 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
What is a serving of watermelon seeds?
This page defaults to 1 oz (28.4 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for watermelon seeds.
Can I use watermelon seeds in a Nutrition Facts label calculation?
Yes. Open the generator with watermelon seeds added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with watermelon seeds
- Pumpkin Seeds158 cal per 1 oz
- Hemp Seeds166 cal per 3 tbsp
- Salted Roasted Pumpkin Seeds163 cal per 1 oz
- Sunflower Seeds165 cal per 1 oz
- Sesame Seeds52 cal per 1 tbsp
More in Seeds
Tools and guides for labeling watermelon seeds
If you make and sell a product that contains watermelon seeds, these free tools cover the next steps.
- Nutrition Facts label generatorAdd watermelon seeds and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare watermelon seeds with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169407: "Seeds, watermelon seed kernels, dried". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with watermelon seeds
Add watermelon seeds and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.