How much protein is in 100 grams of melon seeds?

December 14, 2025 •

3 min read

According to USDA data, 100 grams of dried, shelled watermelon seed kernels contain approximately 28.3 grams of protein. This impressive amount makes melon seeds a potent source of plant-based protein, debunking the common misconception that these seeds are simply waste products from the fruit.

Quick Summary

Melon seeds, particularly watermelon seed kernels, offer a substantial amount of protein, with dried and shelled versions providing over 28 grams per 100 grams. The kernels also contain healthy fats, essential minerals like magnesium and zinc, and are highly versatile for culinary use.

Key Points

High Protein Source: 100 grams of dried, shelled melon (specifically watermelon) seeds contain approximately 28.3 grams of protein.
Rich in Healthy Fats: Melon seeds are a great source of both monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Packed with Minerals: A 100g serving provides over 100% of the Daily Value for magnesium, along with other key minerals like zinc and iron.
Culinary Versatility: They can be roasted as a snack, ground into a paste for thickening, or sprinkled on top of various dishes and baked goods.
Significant Health Benefits: The nutritional profile of melon seeds supports heart health, boosts immunity, and aids in digestion.
Sustainable Choice: Eating melon seeds prevents food waste and is an eco-friendly way to increase nutrient intake.

Nutritional Breakdown: Beyond Just Protein

While the protein content is a significant highlight, melon seeds offer a more comprehensive nutritional profile. The exact composition can vary slightly depending on the specific type of melon (e.g., watermelon, cantaloupe, or wild melon) and whether the seeds are shelled, dried, or roasted. In addition to protein, they are a rich source of healthy fats, dietary fiber, and a wide array of vitamins and minerals.

What 100 Grams of Melon Seeds Contain

A 100-gram serving of dried, shelled melon seeds (watermelon, specifically) is a dense source of nutrients, providing a significant boost to your daily intake. Here is a typical breakdown:

Protein: Approximately 28.3 grams
Fats: Around 47.4 grams, primarily healthy monounsaturated and polyunsaturated fats
Carbohydrates: About 15.3 grams
Fiber: Around 3.6 grams
Magnesium: Highly concentrated, supplying over 100% of the Daily Value
Zinc: A strong source, contributing significantly to daily needs
Iron: A good source, important for blood health
Other Nutrients: Also contains B vitamins, potassium, and phosphorus

Versatile Culinary Uses for Melon Seeds

Melon seeds are surprisingly versatile and can be incorporated into many meals and snacks. In many cultures, they are not discarded but celebrated as a nutritious food source.

As a Snack: Lightly dry-roast the seeds and season with salt for a crunchy, flavorful snack similar to sunflower seeds.
In Cooking: Crush the seeds into a paste to thicken soups, stews, and curries, a practice common in African and Indian cuisines.
For Baking: Sprinkle roasted or raw seeds on top of bread loaves, muffins, or savory bakes for added texture and nutrients.
Beverages: The seeds can be blended with water and sweeteners to create a nutritious plant-based milk or juice, often called "horchata de melon" in some Latin American regions.
As a Topping: Add them to salads, yogurt, oatmeal, or smoothie bowls for extra crunch and protein.

Melon Seeds vs. Other Common Seeds: A Comparison

When considering plant-based protein, it is useful to compare melon seeds to other popular options. The following table highlights the protein content and other nutritional aspects per 100g of dried, shelled seeds.


Seed Type	Approximate Protein per 100g	Key Minerals	Notes
Watermelon Seeds	~28.3g	Magnesium, Zinc, Iron	Rich source of healthy fats.
Pumpkin Seeds	~30g	Magnesium, Zinc, Iron	Also rich in healthy fats.
Sunflower Seeds	~21g	Vitamin E, Selenium, Copper	Lower protein but an excellent antioxidant source.
Chia Seeds	~17g	Fiber, Omega-3s, Calcium	A superfood known for its high fiber and omega-3 content.
Almonds	~21g	Vitamin E, Magnesium	A popular nut with a versatile profile.

Health Benefits of Incorporating Melon Seeds

Beyond their macro and micronutrient content, melon seeds are celebrated for various health benefits. Their rich nutrient profile supports several bodily functions and may help prevent certain conditions.

Promotes Heart Health: The healthy fats, including omega-3 and omega-6 fatty acids, along with magnesium, help support a healthy cardiovascular system and regulate blood pressure.
Boosts Immunity: A high concentration of vitamins, minerals (like zinc), and antioxidants helps to strengthen the immune system and protect against infections.
Supports Eye Health: The presence of vitamin A and carotenoids helps to sharpen eyesight and reduce the risk of eye-related conditions like cataracts.
Aids Digestion: The dietary fiber content aids in digestion and can help with weight management by promoting a feeling of fullness.
Nourishes Skin and Hair: Antioxidants and essential fatty acids promote healthy skin cell growth and help strengthen hair from the root.

Conclusion

Melon seeds are a surprisingly powerful nutritional resource that should not be discarded. With approximately 28.3 grams of protein in every 100 grams of dried, shelled kernels, they provide a substantial protein boost suitable for vegetarian and omnivorous diets alike. Coupled with their high levels of healthy fats, essential minerals like magnesium and zinc, and their culinary versatility, melon seeds are a valuable and healthy addition to any meal plan.

Frequently Asked Questions

While watermelon seeds are a type of melon seed, the term 'melon seeds' can also refer to seeds from other melons like cantaloupe or muskmelon. Watermelon seeds, specifically, are often cited for their high protein content.

Melon seeds, especially watermelon seeds, can be consumed with or without the shell. However, the nutritional information showing the highest protein content typically refers to the dried, shelled kernels, which are easier to digest.

Yes, melon seeds can serve as an excellent plant-based protein source. Protein powder derived from melon seeds, like watermelon seed protein powder, offers a complete amino acid profile, making it a viable supplement option.

Pumpkin seeds generally have a slightly higher protein content than melon seeds. However, both offer substantial amounts of high-quality protein and a rich mineral profile.

Some research suggests that melon seeds can help lower blood sugar levels and increase insulin sensitivity, making them a potentially beneficial snack for individuals with diabetes. However, any dietary change should be discussed with a healthcare provider.

To enhance their nutty flavor and make them a more appealing snack, lightly dry-roasting melon seeds in a pan is a popular method. You can season them with salt or other spices to taste.

Yes, beyond protein, melon seeds are known to improve skin and hair health, boost immunity, support heart function, aid digestion, and may even improve male fertility due to their rich vitamin, mineral, and antioxidant content.