Calories in
seeds, watermelon seed kernels, dried
557 kcal per 100 g Seeds, watermelon seed kernels, dried contains 557 calories per 100 grams, or about 602 calories per cup. Per 100 g it provides 28.3 g protein, 15.3 g carbohydrate and 47.4 g fat.
By calories that splits 10% carbohydrate, 19% protein, 71% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 108.0 g | 602 | 30.6 g | 16.5 g | 51.2 g |
| 1 oz | 28.4 g | 158 | 8.0 g | 4.3 g | 13.5 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 557 kcal | 602 kcal |
| Protein | 28.3 g | 30.6 g |
| Total fat | 47.4 g | 51.2 g |
| Saturated fat | 9.8 g | 10.6 g |
| Carbohydrate | 15.3 g | 16.5 g |
| Sodium | 99.0 mg | 106.9 mg |
| Potassium | 648.0 mg | 699.8 mg |
| Calcium | 54.0 mg | 58.3 mg |
| Iron | 7.3 mg | 7.9 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 5.1 g | 5.5 g |
USDA FoodData Central, SR Legacy (FDC ID 169407). A dash means the nutrient was not measured for this item, which is not the same as zero.
How seeds, watermelon seed kernels, dried compares
Among the 37 nut and seed products items on this site, seeds, watermelon seed kernels, dried ranks 16 of 37 by calorie density, against a category average of 450 kcal per 100 g — so it is about 24% more calorie-dense than typical for its group.
It carries 5.1 g of protein per 100 calories, a moderate protein contribution.
To burn off one cup (602 kcal), a 70 kg adult would walk for roughly 123 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in seeds, watermelon seed kernels, dried?
Seeds, watermelon seed kernels, dried contains 557 calories per 100 g, which works out to about 602 calories per cup. It also provides 28.3 g of protein, 15.3 g of carbohydrate and 47.4 g of fat per 100 g.
What is the macro breakdown of seeds, watermelon seed kernels, dried?
By calories, seeds, watermelon seed kernels, dried is roughly 10% carbohydrate, 19% protein and 71% fat. That makes it a predominantly fat-based food.
How long does it take to burn off a cup?
About 123 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the seeds, watermelon seed kernels, dried I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within nut and seed products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Seeds, watermelon seed kernels, dried". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.