Nutritious Dried Watermelon Seed Kernels: High-Protein, Healthy Fat Snack
Watermelon Seed Kernels (Dried) – Nutritional Profile
Watermelon seed kernels, when dried, make for an excellent snack that combines high energy content with essential nutrients. Known for their distinct flavor and texture, these seeds offer a rich array of macro and micronutrients that are beneficial to health. Often used in various culinary dishes, from snacks to baked goods, dried watermelon seed kernels are not only nutritious but also versatile.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 557 kcal |
| Protein | 28.33 g |
| Fat | 47.37 g |
| Saturated Fat | 9.779 g |
| Carbohydrates | 15.31 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 54 mg |
| Iron | 7.28 mg |
| Magnesium | 515 mg |
| Phosphorus | 755 mg |
| Potassium | 648 mg |
| Sodium | 99 mg |
| Zinc | 10.24 mg |
| Copper | 0.686 mcg |
| Manganese | 1.614 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.19 mg |
| Riboflavin (B2) | 0.145 mg |
| Niacin (B3) | 3.55 mg |
| Vitamin B6 | 0.089 mg |
| Folate | 58 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Watermelon seed kernels are an excellent source of plant-based protein, making them an ideal snack for vegetarians and vegans looking to boost their daily protein intake. With a high fat content, primarily composed of healthy fats, they provide sustained energy while also supporting heart health. The seeds are rich in magnesium and phosphorus, essential minerals that contribute to strong bones and overall muscle function. The high levels of zinc, iron, and copper further support immune function and contribute to the maintenance of skin and hair health.
Dietary Preferences:
Watermelon seed kernels are suitable for a variety of dietary preferences and restrictions:
- Vegan: As a plant-based food, they fit seamlessly into vegan diets.
- Gluten-Free: Naturally free from gluten, these seeds are a great option for those with gluten sensitivities or celiac disease.
- Keto-Friendly: With their high fat and low carbohydrate content, dried watermelon seed kernels can be incorporated into ketogenic diets.
- Low-Sodium: These seeds are relatively low in sodium, making them a good choice for those on low-sodium diets.
- High-Protein: For those looking to increase protein intake, these seeds are an excellent source of plant-based protein.
Storage Tips:
To preserve the freshness and nutritional integrity of dried watermelon seed kernels, store them in an airtight container in a cool, dry place. They can also be refrigerated to extend shelf life. Keep them away from direct sunlight and moisture, which can cause them to become stale or spoil.
Culinary Uses:
These seeds can be enjoyed as a simple snack, roasted and salted, or added to granola mixes, salads, and baked goods. They can also be ground into a powder and incorporated into smoothies, energy bars, or used as a thickening agent for soups and stews. Experimenting with seasoning and roasting them can enhance their flavor and make them a unique addition to various dishes.
Allergen Information:
Watermelon seed kernels are generally considered safe for most individuals; however, as with all seeds, they may pose a risk to those with seed allergies. It’s always advisable to check for any specific sensitivities before consumption.
Conclusion:
Dried watermelon seed kernels are not just a high-energy snack, but also a rich source of nutrients essential for maintaining good health. With their protein content, healthy fats, and a variety of minerals, they are a perfect addition to a balanced diet. Whether consumed on their own or incorporated into other dishes, they offer a versatile and nutritious option for health-conscious individuals.
