Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Watermelon seeds |
|---|---|
Macronutrients | |
| Calorieskcal | 55728% DV |
| Proteing | 28.357% DV |
| Total fatg | 47.461% DV |
| Carbohydrateg | 15.36% DV |
| Waterg | 5.05 |
Fats | |
| Saturated fatg | 9.7849% DV |
| Monounsaturated fatg | 7.41 |
| Polyunsaturated fatg | 28.1 |
| Cholesterolmg | 00% DV |
| Linoleic acid (omega-6)g | 28.1 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Thiamin (B1)mg | 0.1916% DV |
| Riboflavin (B2)mg | 0.14511% DV |
| Niacin (B3)mg | 3.5522% DV |
| Pantothenic acid (B5)mg | 0.3467% DV |
| Vitamin B6mg | 0.0895% DV |
| Folateµg | 5814% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 544% DV |
| Ironmg | 7.2840% DV |
| Magnesiummg | 515123% DV |
| Phosphorusmg | 75560% DV |
| Potassiummg | 64814% DV |
| Sodiummg | 994% DV |
| Zincmg | 10.293% DV |
| Coppermg | 0.68676% DV |
| Manganesemg | 1.6170% DV |
Other | |
| Ashg | 3.94 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Watermelon seeds |
|---|---|
| PhytatesPhosphate ester | Notable |
| PhytosterolsPlant sterol | Present |
| PolyphenolsPolyphenol (class) | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Watermelon seeds |
|---|---|
| Heart Health | Yes |
| Muscle & Physical Performance | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.