Protein content
A 1 oz serving of watermelon seeds contains 7.9 g of protein - a good source of protein, about 16% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Serving | 1 oz (28 g) |
|---|---|
| Protein per serving | 7.9 g |
| Protein per 100 g | 28.3 g |
| Calories per serving | 156 kcal |
| Protein density | 20% of calories |
| Share of 50 g Daily Value | 16% |
| Protein quality | Incomplete protein |
| Category | Seeds |
| Food type | Whole food |
| USDA record | FoodData Central #169407 |
A typical 1 oz serving of watermelon seeds contains 7.9 grams of protein (28.3 g per 100 g), which makes it a good source of protein. That covers roughly 16% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 20% of the calories in watermelon seeds come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 27 seeds in the database, watermelon seeds ranks 7th by protein per serving, and 354th out of all 796 foods on the site. Set against pumpkin seeds, another seed entry in the database, a serving carries about 0.6 g less protein (pumpkin seeds has 8.5 g per 1 oz).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by weight at 28 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #169407 - "Seeds, watermelon seed kernels, dried" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Watermelon seeds has 28.3 g of protein per 100 g. A typical 1 oz serving (28 g) provides 7.9 g.
No. Watermelon seeds is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 oz serving of watermelon seeds contains 7.9 g of protein, about 16% of the 50 g reference Daily Value.
Watermelon seeds is a good source of protein, and about 20% of its calories come from protein, which makes it moderately protein-dense. Set against pumpkin seeds, another seed entry in the database, a serving carries about 0.6 g less protein (pumpkin seeds has 8.5 g per 1 oz).
Related