VeganNuts & Seeds

Watermelon Seeds

Nutrition Facts Per 100g

Also known as: MAGAZ, TARBOOJ KE BEEJ

Watermelon Seeds is a nutrient-dense food prized for its healthy fats, protein, and micronutrient content. Per 100g, it provides 557 kcal, 47g of fat, and 28.3g of protein. It stands out for its Polyunsaturated Fat (PUFA) (approximately 468% of a typical adult's daily needs) and Omega-6 Fatty Acids (approximately 192% of a typical adult's daily needs). Review the detailed nutrition data below.

Nutrition Summary

557kcalCalories

28.3gProtein

15.3gCarbs

47.0gFat

0.5gFiber

Protein 20% Carbs 11% Fat 76%

Micronutrients

High in:MagnesiumPhosphorusZincIronNiacin (B3)

Calcium54.0 mg(5%)

Iron7.3 mg(56%)

Zinc10.0 mg(105%)

Potassium648 mg(22%)

Sodium99.0 mg(20%)

Magnesium515 mg(145%)

Phosphorus755 mg(108%)

Thiamin (B1)0.2 mg(17%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)3.5 mg(23%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)58.0 µg(14%)

Vitamin B60.1 mg(8%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA7.4 g

49%

PUFA28.1 g

468%

Omega-30.3 g

22%

Omega-627.8 g

192%

Limit These2

Saturated Fat9.8 g

Cholesterol0 mg

Common Serving Sizes

1 tsp4g

22 kcal1.1g protein

1 tbsp10g

56 kcal2.8g protein

1 oz28g

156 kcal7.9g protein

100 g100g

557 kcal28.3g protein

Compare With Similar Foods

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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