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Nuts & seeds · Nutrition facts

Watermelon Seed Kernels, Dried

557 calories and 28.3 g of protein per 100 g.

USDA SR LegacyPublished Apr 2019

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Seeds, watermelon seed kernels, dried

Source category
Nut and Seed Products
Nutrition basis
Per 100 g
Source record
USDA FDC 169407
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 92% of 238 other complete nuts & seeds profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
602calories
in 108 g
NutrientAmountDaily value
Protein30.6 g—
Carbohydrate16.5 g6%
Fat51.2 g66%
Fiber——
Total sugars——
Sodium107 mg5%
Saturated fat10.6 g53%
Potassium700 mg15%
Calcium58 mg4%
Iron7.86 mg44%
Magnesium556 mg132%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 19%Carbs 10%Fat 71%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 10.2 g protein in 35.9 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

All 59 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water5.05 g1051
Energy557 kcal1008
Energy2,330 kj1062
Protein28.33 g1003
Total lipid (fat)47.37 g1004
Ash3.94 g1007
Carbohydrate, by difference15.31 g1005
Calcium, Ca54 mg1087
Iron, Fe7.28 mg1089
Magnesium, Mg515 mg1090
Phosphorus, P755 mg1091
Potassium, K648 mg1092
Sodium, Na99 mg1093
Zinc, Zn10.24 mg1095
Copper, Cu0.686 mg1098
Manganese, Mn1.614 mg1101
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.19 mg1165
Riboflavin0.145 mg1166
Niacin3.55 mg1167
Pantothenic acid0.346 mg1170
Vitamin B-60.089 mg1175
Folate, total58 µg1177
Folic acid0 µg1186
Folate, food58 µg1187
Folate, DFE58 µg1190
Vitamin B-120 µg1178
Vitamin A, RAE0 µg1106
Retinol0 µg1105
Vitamin A, IU0 iu1104
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Fatty acids, total saturated9.779 g1258
SFA 16:05.413 g1265
SFA 18:04.299 g1266
Fatty acids, total monounsaturated7.407 g1292
MUFA 16:10.09 g1275
MUFA 18:17.317 g1268
Fatty acids, total polyunsaturated28.094 g1293
PUFA 18:228.094 g1269
Cholesterol0 mg1253
Tryptophan0.39 g1210
Threonine1.112 g1211
Isoleucine1.342 g1212
Leucine2.149 g1213
Lysine0.887 g1214
Methionine0.834 g1215
Cystine0.438 g1216
Phenylalanine2.031 g1217
Tyrosine1.016 g1218
Valine1.556 g1219
Arginine4.897 g1220
Histidine0.775 g1221
Alanine1.492 g1222
Aspartic acid2.764 g1223
Glutamic acid5.699 g1224
Glycine1.663 g1225
Proline1.251 g1226
Serine1.508 g1227

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Sunflower Seed Kernels, Toasted, without SaltUSDA SR Legacy · Apr 2019Raw Sunflower Seed, KernelUSDA Foundation · Apr 2023Sunflower Seed Kernels, Toasted, with Salt AddedUSDA SR Legacy · Apr 2019Sunflower Seed Kernels, Oil Roasted, without SaltUSDA SR Legacy · Apr 2019

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