Eating Watermelon Seeds: Find Benefits and Roasting Directions

Eating Watermelon Seeds: Find Benefits and Roasting Directions
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Watermelon Seeds

There are many benefits to eating watermelon, but many may be unaware of the benefits of eating watermelon seeds. The next time you eat a watermelon containing seeds, don’t spit the seeds out and throw them away. Instead, use them to make a healthy snack or beverage.

Watermelon seeds contain valuable nutrients that offer many health benefits and, it is a fact, they do not grow in your stomach if swallowed whole. However, if swallowed whole while eating watermelon seeds, they will pass right through the digestive tract. The nutrients inside the hard shell will not be digested or absorbed.



About 50% of the watermelon seed is oil, thus making it high in calories and fat. One cup of dried watermelon seeds have 602 calories and 79% of the daily recommended value of total fat. 53% of the fat is saturated. The other percentage consists of monounsaturated fats and polyunsaturated fats, including omega-6 fatty acids. These unsaturated fats benefit ones health by reducing cholesterol levels and decreasing high blood pressure.


Watermelon seeds are an excellent source of protein, containing every essential amino acid. Eating one cup of watermelon seeds will provide 61% of the daily recommended value of protein. Protein serves many functions, all of which are essential to life.

Vitamins and Minerals

Watermelon seeds are a good source of B vitamins and important minerals. One cup of seeds provide the following daily values:

  • thiamin 14%
  • folate 16%
  • niacin 19%
  • magnesium 139%
  • manganese 87%
  • phosphorus 82%
  • zinc 74%
  • iron 44%
  • calcium 6%.

Eating watermelon seeds can regulate blood sugar levels, increase energy, maintain the nervous system and digestive system, and promote healthy skin.

Roasted Watermelon Seeds

Place the watermelon seeds in a colander and rinse them thoroughly. Next, spread them on a cookie sheet (single layer) and allow them to dry naturally. Placing them in direct sunlight can speed up the process.

Once dried, place them in a frying pan and turn the stove on to medium-high heat. Stir the seeds frequently until roasted.

Add 1 tablespoon of salt in 1 cup of water and mix until the salt is dissolved. Pour the mixture into the frying pan, over the seeds. Occasionally stir until the water evaporates.

Remove from the heat source and allow them to cool before shelling and eating.

Watermelon Seed Tea

Besides eating watermelon seeds, you can prepare a cup of tea. Watermelon seed tea is said to be a diuretic and can benefit the kidneys.

Pour 2 cups of boiling water over 1 tablespoon of crushed watermelon seeds, cover, steep for about 15-20 minutes, and strain.

Watermelon and Strawberry Juice

Juice 2 cups of watermelon (including the seeds) and 1/2 cup of strawberries. If desired, garnish with strawberries.

Photo Credit

Image in the public domain.


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