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Watermelon seeds are a little-known nutritional powerhouse. They’re densely packed with minerals and nutrients that your body loves. Don’t eat them raw! Find out how to get the most out of these delicious seeds!

Watermelon Seeds = Low Calorie, Good Fat, Great Protein

Watermelon seeds have 10 grams of protein, 11 grams of healthy fat, and only 158 calories per serving (⅛ cup).

Watermelon seeds contain a lot of monounsaturated and polyunsaturated fatty acids. According to the American Heart Association, these types of fat lower “bad” cholesterol and reduce the chance of heart attack and stroke. The protein in watermelon seeds contains important amino acids, including lysine, arginine, glutamic acid, and tryptophan.

Watermelon Seeds Have A Broad Nutritional Profile

Watermelon seeds contain several nutrients that are critical to overall health. Magnesium is essential for many of the body’s metabolic functions. The FDA recommends getting 400 mg of magnesium a day. 4 grams of watermelon seeds contain 21 mg of magnesium.

A handful of watermelon seeds contains 0.29 mg of iron. Iron is important for carrying oxygen in the blood and converting calories into energy. Watermelon seeds have plenty of folate, also known as vitamin B-9 or folic acid. Folate is critical for brain health and proper neurological development of the fetus during pregnancy.

How To Get The Most Nutrients Out Of Watermelon Seeds

Raw watermelon seeds have a low nutritional bioavailability. It’s easier for your body to extract the nutrients from watermelon seeds when they’re sprouted or roasted. Sprouted varieties are available in some health food stores.

You can roast your own seeds at home. Put them in the oven at 325 degrees Fahrenheit for 15 to 20 minutes, stirring them halfway. Add a little olive oil and salt for taste. Try some lime juice and a pinch of cayenne pepper for extra flavor.