Amazing Health Benefits of Watermelon Seeds

 

Health Benefits of Watermelon Seeds

When you think of watermelon, you probably picture juicy, red slices—perfect for summer, right? But what do most of us do? Scoop out the seeds and toss them away.

It turns out, we might be throwing away something far more nutritious than the fruit itself! While the sweet red flesh of watermelon is refreshing, it’s often not recommended for people with diabetes due to its high glycemic index.

But here's a surprise twist—watermelon seeds are actually great for diabetics!

Nutritional Snapshot (Per 1 oz or ~28g of Watermelon Seeds):

  • Calories: 158 kcal

  • Protein: 8 g

  • Fats: 13.4 g (mostly healthy fats)

  • Carbs: 4.34 g

  • Calcium: 15.3 mg

  • Iron: 2.06 mg

  • Magnesium: 146 mg

  • Phosphorus: 214 mg

  • Potassium: 184 mg

  • Zinc: 2.9 mg

  • Folate: 16.4 mcg

That’s a powerful nutritional punch packed into something we usually ignore!

Why You Should Start Saving Those Seeds

1. Low in Calories

Think snacking = junk? Think again.
A handful of watermelon seeds (about 4g) contains just 23 calories—way less than most packaged snacks. But don’t let the small number fool you—it’s full of protein, healthy fats, and minerals.

2. Rich in Magnesium

Just 4g of these seeds can give you 21 mg of magnesium.
Why does that matter? Magnesium supports over 300 metabolic reactions in your body, and it helps with:

  • Blood sugar regulation

  • Nerve and muscle function

  • Bone health

Most people are magnesium-deficient and don’t even know it—so watermelon seeds can help bridge that gap.

3. A Plant-Based Source of Iron

Iron is essential for forming hemoglobin, the part of your blood that carries oxygen.
A small serving of watermelon seeds contains about 0.29 mg of iron, or around 1.6% of your daily needs. It might not seem like much, but every bit counts—especially if you're on a vegetarian or low-meat diet.

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