Calories in Seeds, watermelon seed kernels, dried
Generic food Dried or dry Nuts and Seeds
Seeds, watermelon seed kernels, dried contains 557 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 158 kcal.
Roughly 71% of its calories come from fat, with 19% from protein and 10% from carbohydrates (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 123% of the Daily Value for magnesium, 93% of the Daily Value for zinc and 76% of the Daily Value for copper.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 557 kcal | |
| Total fat ? | 47.4 g | 61% |
| Saturated fat ? | 9.8 g | 49% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 99 mg | 4% |
| Total carbohydrates C | 15.3 g | 6% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 28.3 g | 57% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.19 mg | 16% |
| Riboflavin (B2) ? | 0.15 mg | 11% |
| Niacin (B3) ? | 3.6 mg | 22% |
| Pantothenic acid (B5) ? | 0.35 mg | 7% |
| Vitamin B6 ? | 0.089 mg | 5% |
| Folate (B9) C | 58 µg | 15% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 54 mg | 4% |
| Iron ? | 7.3 mg | 40% |
| Magnesium ? | 515 mg | 123% |
| Phosphorus ? | 755 mg | 60% |
| Potassium ? | 648 mg | 14% |
| Zinc ? | 10.2 mg | 93% |
| Copper ? | 0.69 mg | 76% |
| Manganese ? | 1.6 mg | 70% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 19%
- Carbohydrates 10%
- Fat 71%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein28.3 gin the top quarter of nut and seed products (median 16.1 g)
- Fat47.4 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat9.8 gin the top quarter of nut and seed products (median 5.6 g)
- Sodium99 mgin the top quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal5.1 gprotein density, useful for comparing foods with different calorie levels
- Water5.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 7.4 g |
|---|---|
| Polyunsaturated fat ? | 28.1 g |
Amino acids (18)
| Tryptophan ? | 0.39 g |
|---|---|
| Threonine ? | 1.1 g |
| Isoleucine ? | 1.3 g |
| Leucine ? | 2.1 g |
| Lysine ? | 0.89 g |
| Methionine ? | 0.83 g |
| Cystine ? | 0.44 g |
| Phenylalanine ? | 2 g |
| Tyrosine ? | 1 g |
| Valine ? | 1.6 g |
| Arginine ? | 4.9 g |
| Histidine ? | 0.78 g |
| Alanine ? | 1.5 g |
| Aspartic acid ? | 2.8 g |
| Glutamic acid ? | 5.7 g |
| Glycine ? | 1.7 g |
| Proline ? | 1.3 g |
| Serine ? | 1.5 g |
Individual fatty acids (5)
| Linoleic acid (omega-6, 18:2) ? | 28.1 g |
|---|---|
| SFA 16:0 ? | 5.4 g |
| SFA 18:0 ? | 4.3 g |
| MUFA 18:1 ? | 7.3 g |
| MUFA 16:1 ? | 0.09 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 5.1 g |
|---|---|
| Ash ? | 3.9 g |
| Energy ? | 2,330 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 58 µg |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, butternuts, dried Dried or dry | 612 | 24.9 g | 12.1 g | 57 g |
| Pumpkin seeds, salted | 567 | 29.5 g | 14.5 g | 48.5 g |
| Pumpkin seeds, NFS | 574 | 29.8 g | 14.7 g | 49 g |
| Pumpkin seeds, unsalted | 574 | 29.8 g | 14.7 g | 49 g |
| Nuts, cashew butter, plain, without salt added | 587 | 17.6 g | 27.6 g | 49.4 g |
| Nuts, walnuts, black, dried Dried or dry | 619 | 24.1 g | 9.6 g | 59.3 g |
| Peanut butter, vitamin and mineral fortified | 591 | 25.7 g | 18.8 g | 50.8 g |
| Cashew nuts, raw Raw | 553 | 18.2 g | 30.2 g | 43.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry seeds?
100 g of dried or dry seeds has 557 kcal. 1 oz (28.4 g): about 158 kcal. 1 cup (108 g): about 602 kcal.
Is dried or dry seeds high in protein?
Dried or dry seeds contains 28.3 g of protein per 100 g (57% of the 50 g Daily Value), or 8 g in 1 oz (28.4 g). About 19% of its calories come from protein. Compared with other nut and seed products, that is among the highest quarter (median 16.1 g).
How many carbs are in dried or dry seeds?
Dried or dry seeds has 15.3 g of total carbohydrates per 100 g.
How much fat is in dried or dry seeds?
Dried or dry seeds contains 47.4 g of fat per 100 g, of which 9.8 g is saturated (49% of the Daily Value).
What vitamins and minerals does dried or dry seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are magnesium (123% DV), zinc (93% DV), copper (76% DV), manganese (70% DV) and phosphorus (60% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry seeds?
100 g contains 99 mg of sodium, 4% of the 2,300 mg Daily Value.
Does seeds have the same nutrition dried or dry and raw?
No. Per 100 g, seeds, watermelon seed kernels, dried has 557 kcal, while seeds, lotus seeds, raw has 89 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169407. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.