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Legumes, Nuts, and Seeds  / Seeds

Watermelon seed, dried, salted Nutrition Facts

Butong pakwan
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 35%
Calories 562kcal / 2530kcal (22%)

Macronutrients

Total Fat
43.2 g/ 42g (102%)
Saturated Fat
8.92 g/ 20g (44%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
32.37 g
Total Carbohydrates
3.1 g/ 348g (0.89%)
Dietary Fiber
6 g/ 20g (30%)
source
Protein
40.2 g/ 71g (56%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.02 mg/ 1mg (1%)
Vitamin B2
0.06 mg/ 1mg (4%)
Vitamin B3
1.2 mg NE/ 16mg NE (7%)

Minerals

Calcium
54 mg/ 750mg (7%)
Iron
5.6 mg/ 12mg (46%)
high
Phosphorus
444 mg/ 700mg (63%)
high
Sodium
94 mg/ 1500mg (6%)
low
What is this food?
AI-assisted
Dried, salted watermelon seeds (often eaten like crunchy snacks). They’re mainly a seed-based protein with some healthy fats and fiber.
Why it matters to health
AI-assisted
Watermelon seeds can help you feel fuller because they have fiber (6g/100g) and protein (your label shows “protein” as the main role). They also contain total fat, including saturated fat (8.9g/100g). Since they’re salted, they also add sodium (94mg/100g), which matters if you’re trying to keep your daily salt intake in check. A good approach is to enjoy them as a snack, not as a main viand—especially because the calories are high (562 kcal/100g).
Healthier tips
AI-assisted
  • Use a small portion: aim for a “handful” size snack, not a full bowl (seeds are calorie-dense).
  • Pair with a balanced snack: combine with fruit or unsalted nuts/beans, and drink water.
  • Watch the salt: if you can, choose less-salted or unsalted versions more often.
  • For your daily pattern (3 meals + 1–2 snacks), keep seeds to one snack slot and avoid stacking with other salty snacks.
  • If you have high blood pressure or you’re limiting sodium, choose unsalted seeds and smaller portions.
Common Filipino dishes
Watermelon seeds are usually eaten as a snack rather than part of a classic “dish,” but you may find them used in: ginataang kalabasa at kalabasa seeds, ensaladang pipino with toasted seeds, arroz caldo with toasted seeds, and sprinkled on top of halo-halo or fruit salads
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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