Know2eat

Watermelon seeds

Citrullus lanatus

What watermelon seeds has been studied for

2 associations assessed — none with dependable human evidence behind them yet. Strongest first.

  • 2 Insufficient
3 things to know first — allergies, interactions and intake limits

About watermelon seeds

The hulled kernels of watermelon seed, roasted and salted as guazi in China and ground into the thickening paste for egusi stew in West Africa, where seed-specific melon varieties are grown for the purpose. The USDA reference entry is for dried kernels, not whole seeds in their shell.

Also known as Egusi, Kalonji-e-tarbooz, Guazi

Heart HealthMuscle & Physical Performance

The evidence in depth

Best supported: Insufficient

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Healthy blood pressure

Heart Health
Insufficient evidence

Watermelon seeds are sometimes promoted for blood pressure on the basis of their arginine and citrulline content. The small amount of human research on citrulline used supplements at doses far above what a portion of seeds provides, and none of it tested the seeds.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Muscle protein synthesis

Muscle & Physical Performance
Insufficient evidence

There is not enough human research to support watermelon seed as a studied protein source. It supplies plant protein like other seeds, but nothing has been measured about protein quality or muscle outcomes in people.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Watermelon seeds

Ask about Watermelon seeds

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories557 kcal28%
Protein28.3 g57%
Total fat47.4 g61%
Carbohydrate15.3 g6%
Water5.05 g—
Fats
Saturated fat9.78 g49%
Monounsaturated fat7.41 g—
Polyunsaturated fat28.1 g—
Cholesterol0 mg0%
Linoleic acid (omega-6)28.1 g—
Vitamins
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin D0 µg0%
Thiamin (B1)0.19 mg16%
Riboflavin (B2)0.145 mg11%
Niacin (B3)3.55 mg22%
Pantothenic acid (B5)0.346 mg7%
Vitamin B60.089 mg5%
Folate58 µg14%
Vitamin B120 µg0%
Minerals
Calcium54 mg4%
Iron7.28 mg40%
Magnesium515 mg123%
Phosphorus755 mg60%
Potassium648 mg14%
Sodium99 mg4%
Zinc10.2 mg93%
Copper0.686 mg76%
Manganese1.61 mg70%
Other measured compounds
Ash3.94 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Seeds, watermelon seed kernels, dried (USDA FoodData Central, FDC ID 169407).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • roastedReduces unsaturated fat quality

    Roasting improves flavour and keeping quality but oxidises part of the polyunsaturated fat, particularly at high temperatures or with long storage afterwards.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Seed allergy

    Allergy to melon and gourd-family seeds is documented, including cross-reactivity with other cucurbit seeds. It is uncommon but not covered by standard allergen labelling.

  • Worth knowing

    Roasted snack seeds are salty

    Guazi and similar snack seeds are heavily salted, and the sodium in a session of shelling and eating adds up quickly. The panel here is for plain dried kernels.

  • Worth knowing

    Phytate and mineral absorption

    Watermelon seed kernels are phytate-rich, which limits how much of their iron, zinc and magnesium is absorbed from the meal.