The Surprising Health Benefits of Watermelon Seeds

The seeds in everyone's favorite summertime fruit are more nutritious than almonds.

Summer may be coming to an end, but there’s a good chance that at some point in the past couple of months you have treated yourself to a juicy slice of watermelon. This summer favorite is a low-calorie snack that helps you stay hydrated and gives your body needed electrolytes like potassium. However, there’s part of the watermelon you’ve probably been ignoring that also packs a punch – the seeds! Those pesky little seeds that you spit out after every bite can actually be good for you, and if you roast them correctly they can be delicious as well!

Compared to other snacks like sunflower seeds and almonds, watermelon seeds:


  • Have fewer calories (160 per serving)
  • Have less fat (11g per serving)
  • Have fewer carbohydrates (4g per serving)
  • Have fiber (1g per serving)
  • Have more protein (10g per serving)

And this can make a big difference. Eating a diet high in plant-based protein may help prevent cancer, and the phytochemicals available in plant foods help reduce the amount of damage being done to your cells.

Eating protein, in general, has great health benefits, including building muscle and increasing your metabolism. However, recent research has shown that eating animal-based proteins, particularly red meat, may actually increase your risk of developing cancers like pancreatic cancer. As a result, to make sure you are getting your protein but not putting yourself at risk, reach for a handful of watermelon seeds. Your body will thank you for it!

Related:

11 Summer Diet Foods You Have to Try

A New Way to Enjoy Watermelon

How to Cut Your Favorite Summer Fruits

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Presented by USANA.