Seeds, watermelon seed kernels, dried — Food Nutrition Browser

Composition

Energy

Protein 28.3 g · 113 kcal/100g

Fat 47.4 g · 426 kcal/100g

Carbs 15.3 g · 61 kcal/100g

Water 5 g

Total energy 557 kcal

Energy is predominantly from fat (71%); EFSA recommends 20–35% for a balanced diet

Total fat

47.4g

Saturated

9.8g

Monounsat.

7.4g

Polyunsat.

28.1g

Omega-6

28.09g

Saturated fat is 15.8% of energy, above the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 70%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (70% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Thiamin (B1) 0.19 mg

Riboflavin (B2) 0.15 mg

Niacin (B3) 3.6 mg

Pantothenic (B5) 0.3 mg

Vitamin B6 0.09 mg

Folate (B9) 58 µg

Vitamin B12 0.00 µg

Minerals

Calcium 54 mg

Iron 7.3 mg

Magnesium 515 mg

Phosphorus 755 mg

Potassium 648 mg

Sodium 99 mg

Zinc 10.2 mg

Copper 0.69 mg

Manganese 1.61 mg

Notable source of Magnesium (137% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.