Seeds Watermelon Seed Kernels (Dried)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Seeds, watermelon seed kernels, dried
Nut and Seed Products
A 100g serving covers 123% of the daily recommended Magnesium, making Seeds Watermelon Seed Kernels (Dried) one of the more concentrated dietary sources of this nutrient. Both protein (28.3g) and fat (47.4g) are substantial, making Seeds Watermelon Seed Kernels (Dried) a calorie-efficient source of both macronutrients. At 557 calories per 100g, Seeds Watermelon Seed Kernels (Dried) is highly concentrated in energy, typical of foods rich in fats or sugars. Sodium is modest at 99mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Seeds Watermelon Seed Kernels (Dried) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein19%28.3 g
- Fat71%47.4 g
- Carbs10%15.3 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 5.0 | G |
| Energy | 557 | KCAL |
| Protein | 28.3 | G |
| Total lipid (fat) | 47.4 | G |
| Carbohydrate, by difference | 15.3 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.19 | MG |
| Riboflavin | 0.14 | MG |
| Niacin | 3.5 | MG |
| Vitamin B-6 | 0.09 | MG |
| Folate, total | 58.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 54.0 | MG |
| Iron, Fe | 7.3 | MG |
| Magnesium, Mg | 515 | MG |
| Phosphorus, P | 755 | MG |
| Potassium, K | 648 | MG |
| Sodium, Na | 99.0 | MG |
| Zinc, Zn | 10.2 | MG |
| Copper, Cu | 0.69 | MG |
| Manganese, Mn | 1.6 | MG |
| Energy | 2330 | kJ |
| Ash | 3.9 | G |
| Pantothenic acid | 0.35 | MG |
| Folic acid | 0 | UG |
| Folate, food | 58.0 | UG |
| Folate, DFE | 58.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 9.8 | G |
| SFA 16:0 | 5.4 | G |
| SFA 18:0 | 4.3 | G |
| Fatty acids, total monounsaturated | 7.4 | G |
| MUFA 16:1 | 0.09 | G |
| MUFA 18:1 | 7.3 | G |
| Fatty acids, total polyunsaturated | 28.1 | G |
| PUFA 18:2 | 28.1 | G |
| Tryptophan | 0.39 | G |
| Threonine | 1.1 | G |
| Isoleucine | 1.3 | G |
| Leucine | 2.1 | G |
| Lysine | 0.89 | G |
| Methionine | 0.83 | G |
| Cystine | 0.44 | G |
| Phenylalanine | 2.0 | G |
| Tyrosine | 1.0 | G |
| Valine | 1.6 | G |
| Arginine | 4.9 | G |
| Histidine | 0.78 | G |
| Alanine | 1.5 | G |
| Aspartic acid | 2.8 | G |
| Glutamic acid | 5.7 | G |
| Glycine | 1.7 | G |
| Proline | 1.3 | G |
| Serine | 1.5 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| oz (28.35g) | 158 | 8g | 13.4g | 4.3g |
| cup (108g) | 602 | 30.6g | 51.2g | 16.5g |
Scaled from Seeds Watermelon Seed Kernels (Dried)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Seeds Watermelon Seed Kernels (Dried) is a excellent source of Magnesium (123% DV) — see top foods ranked by Magnesium
- Seeds Watermelon Seed Kernels (Dried) is a excellent source of Zinc (93% DV) — see top foods ranked by Zinc
- Seeds Watermelon Seed Kernels (Dried) is a excellent source of Protein (57% DV) — see top foods ranked by Protein
- Seeds Watermelon Seed Kernels (Dried) is a excellent source of Iron (40% DV) — see top foods ranked by Iron
- Seeds Watermelon Seed Kernels (Dried) is a good source of Potassium (14% DV) — see top foods ranked by Potassium
Dietary Considerations
With 648mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Watermelon Seed Kernels (Dried). See the Kidney Disease & Low-Potassium Diet guide for more.
Seeds Watermelon Seed Kernels (Dried) is naturally low in sodium at 99mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Seeds Watermelon Seed Kernels (Dried) provides 7.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top <1% (#1 of 8,262)
- Zinc: top 1% (#83 of 8,262)
- Iron: top 5% (#413 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169407.
View on USDA FoodData Central →