Are Watermelon Seeds Edible?

Updated on November 19th, 2019
Watermelon Seeds

Did You Know? In China and Japan, watermelon is a highly revered item to gift a host.

As mentioned earlier, Watermelon seeds offer a host of benefits so naturally, they are good for you. They are non-poisonous and can be eaten as is or after roasting. Some individuals eat sprouted watermelon seeds as it contains greater nutritional value.

Another way to incorporate the health benefits of watermelon seeds is by using watermelon seed oil. Now that you know the answer to “Can you eat watermelon seeds?’ let us have a look at the various benefits of watermelon seeds.

Benefits of Watermelon Seeds

Here are some of the health benefits of watermelon seeds:

1. Makes a Great Weight-Loss Snack

Watermelon seeds are low in calories. Nearly 30 grams of watermelon seeds contain about 158 calories(1). On the other hand, a packet of (normally containing 30 grams) of potato chips contains 160 calories.

However, it is worth noting that 30g of chips translate to 15 chips, while 30g of watermelon seeds are 400 seeds(2).

Just a handful of watermelon seeds, which are enough to satiate your cravings, contain 56 seeds, weigh 4 grams, and contain 22 calories. Thus, they make a great low-calorie snack.

[Read: How to Lose Weight]

2. Promotes Heart Health

Watermelon seeds are high in magnesium content, which is necessary for the maintenance and upkeep of muscles, nerves, bones, and immunity.

Heart Healt
Image: Shutterstock

A single serving of 4g of watermelon seeds supplies 21mg of magnesium. As everyone knows, the heart is a muscle. Further, magnesium also helps in the regulation of blood pressure.

The anti-inflammatory, antioxidant, and vasodilatory properties(3) of watermelon seeds keep the heart in good shape. Additionally, watermelon seeds are a rich source of citrulline, which reduces aortic blood pressure and lowers cholesterol.

The good fats, in the form of monounsaturated and polyunsaturated fatty acids, can prevent heart attack and strokes.

Did You Know?

All parts of a watermelon, from the flesh to the seeds to the rind, is edible!

[Read: Natural Remedies For Heartburn]

 3. Strengthens Immunity

As stated earlier, watermelon seeds are rich in magnesium, which is extremely helpful for the immune system(4). Further, about 4g of watermelon contains nearly 0.29mg of iron.

The roasted variant of the watermelon seeds is also rich in vitamin B. Deficiency(5) of these minerals and vitamins has been linked to impaired immunity.

A healthy dose of magnesium can also help to control the intensity of the body’s allergic reaction.

4. Boosts Fertility

100g of watermelon seeds contain 100mcg of zinc. Chinese studies have found links between zinc and improvement in male fertility.

As zinc exhibits a high level of activity at the molecular level and is the second-most abundant mineral in the human tissues, they can take on the issue of male infertility(6).

On the other hand, watermelon seeds are also rich in folate, popularly known as folic acid (vitamin B9) that helps in controlling homocysteine levels. Ovulating women require at least 400μ of folate. Further, watermelon seeds also contain a healthy amount of manganese, the deficiency of which could cause infertility(7).

5. Assists Diabetes Treatment

It has been observed that watermelon seeds exhibit a positive effect on the accumulated glycogen stores. Hence, studies indicate that they could aid diabetes treatment. The extracts of watermelon seeds contain anti-diabetic properties(8), which decreases the blood plasma’s glucose levels.

The presence of omega-6 fatty acids in watermelon seeds are said to prevent type 2 diabetes(9). Additionally, the magnesium in watermelon seeds can help in the regulation of insulin. Plus, magnesium deficiency is a common pattern amongst borderline diabetics.

Did You Know? There are over 1200 varieties of watermelons that are cultivated across the world!

 6. Enhances Brain Health

benefits of watermelon seeds

Magnesium improves brain health and memory(10). It can also counter the memory issues that come with age.

Studies have supported that magnesium(11) has successfully helped in age-related memory loss, including Alzheimer’s and Dementia. Along the same lines, the zinc present in watermelon seeds can help with schizophrenia(12).

Watermelon seeds contain neuroprotective effects and may help prevent cognitive decline in patients.

Bioactive compounds like niacin in Vitamin B present in watermelon seeds can sharpen the mind and is essential for the central nervous system. Niacin deficiency(13) can cause brain fog and similar psychiatric symptoms.


Here are a few frequently asked questions concerning the consumption of watermelon seeds.

1. Are Watermelon Seeds Good for You?

Watermelon seeds are extremely good for your health; it can help you in the following ways:

  • Improves brain functioning.
  • Boosts immunity.
  • Enhances digestive health.
  • Helps in weight loss.
  • Prevents hair breakage.
  • Clears acne.
  • Improves male and female fertility.
  • Bolsters immunity.
  • Prevents or slows down the onset of psychiatric conditions.
  • Improves heart health.

2. Can You Eat Black Watermelon Seeds?

Since watermelon seeds are non-toxic, you can eat them raw even with the peel on. You can also eat them roasted or sprouted.

3. How to Roast Watermelon Seeds?

Drizzle some olive oil over your watermelon seeds and coat it in salt or any other seasoning of your choice. Set your oven at 180 degrees Celsius, spread out the watermelon seeds on a baking tray and pop them in to roast for about 10 minutes. At the 5-minute half-way mark, stir them a little to ensure crispness.

4. How to Sprout Watermelon Seeds?

Soak the watermelon seeds overnight and transfer the seeds into a wet muslin cloth. Keep the cloth damp and let the seeds rest in a warm spot. The seeds will sprout in a couple of days.


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