Eating watermelon seeds
You might be accustomed to spitting them out as you eat — seed
spitting contest, anyone? Some people opt for seedless. But the nutritional
value of watermelon seeds may convince you otherwise.
Watermelon seeds are nutrient-dense and low in calories. They're
crispy when roasted and can easily substitute other unhealthy snack options.
1. Low calorie
Watermelon seed kernels contain approximately 158 calories per
ounce.
That's not much lower than an ounce of Lay's Potato Chips (160
calories), but let's look at what constitutes an ounce.
Watermelon seeds weigh about 4 grams and contain about 23 calories
in a large handful. Far less than a bag of potato chips!
2. Magnesium
Magnesium is one of the minerals found in watermelon seeds. You'll
get 21 mg of magnesium in a 4-gram serving, 5% of the daily value.
Magnesium is needed for many metabolic functions. It's also
required to maintain nerve and muscle function and immune, heart, and bone
health. According to the National Institutes of Health (NIH), adults should
consume 420 mg of this mineral each day, according to the National Institutes
of Health (NIH).
3. Iron
A handful of watermelon seeds has about 0.29 mg of iron, which is
around 1.6 percent of the daily value. It might not seem like much, but the NIH
only recommends that adults get 18 mg daily.
Iron is an essential component of hemoglobin — carrying oxygen
through the body. It also helps your body convert calories into energy.
However, watermelon seeds contain phytate, which decreases iron
absorption and reduces their nutritional value.
4. "Good" fats
Watermelon seeds are also a good source of monounsaturated and
polyunsaturated fatty acids, with 0.3 and 1.1 grams per large handful (4
grams).
According to the American Heart Association, these fats help
protect against heart attack and stroke and lower "bad" cholesterol
levels in the blood.
5. Zinc
Watermelon seeds are also a good source of zinc. In one ounce,
they give roughly 26% of the daily value or 4% of the daily value in one large
handful (4 grams).
Zinc is an important nutrient essential to the immune system. It's
also necessary for:
- the body's digestive and nervous systems
- cell regrowth and division
- your senses of taste and smell
However, just like with iron, phytates reduce the absorption of
zinc.
How to roast them
Roasting watermelon seeds is easy. Set your oven at 325°F and
place the seeds on a baking sheet. Roasting should take about 15 minutes, but
you may want to stir them halfway through to ensure even crispiness.
Adding a little olive oil and salt, or sprinkling them with
cinnamon and a light dusting of sugar, will add the flavor of the seeds. If you
prefer more flavor, you can add lime juice, chili powder, or even cayenne
pepper.
The takeaway
Watermelon seeds have multiple health advantages. Although the
amounts of some minerals and vitamins within them may seem low, they are still
far preferable to potato chips and other unhealthy snacks.
How much nutrition you reap from watermelon seeds depends on how
many you eat. Because they're small, you need to eat quite a few to get their
considerable benefits.
However, when you compare their nutritional value to other snacks, watermelon seeds come out far ahead.