Nuts and Seeds
Seeds, watermelon seed kernels, dried
Per 100 g of the edible portion · CNF 2026
557kcal per 100 g
28.3 gProtein
47.4 gFat
15.3 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 557 kcal2,330 kJ | — |
| Protein | 28.3 g | — |
| Fat | 47.4 g | 63% |
| of which saturated | 9.8 g | 49% |
| Monounsaturated fat | 7.4 g | — |
| Polyunsaturated fat | 28.1 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 15.3 g | — |
| Sodium | 99 mg | 4% |
| Water | 5 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 648 mg | 19% |
| Calcium | 54 mg | 4% |
| Magnesium | 515 mg | 123% |
| Phosphorus | 755 mg | 60% |
| Iron | 7.3 mg | 40% |
| Zinc | 10 mg | 93% |
| Copper | 0.69 mg | 76% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.19 mg | 16% |
| Riboflavin (B2) | 0.15 mg | 11% |
| Niacin (B3) | 3.6 mg | 22% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 58 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy557 kcal · median 574 kcal
Protein28.3 g · median 15.5 g
Saturated fat9.8 g · median 5.3 g
Salt0.25 g · median 0.05 g
89% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Magnesium515 mg · 123%
- Zinc10 mg · 93%
- Copper0.69 mg · 76%
- Phosphorus755 mg · 60%
- Iron7.3 mg · 40%
Other foods in the group
More from “Nuts and Seeds”
- Seeds, pumpkin and squash seed kernels, dried559 kcal
- Nuts, pistachio nuts, raw560 kcal
- Nuts, cashew nuts, raw553 kcal
- Seeds, hemp seeds, hulled553 kcal
- Seeds, sesame seeds, whole, roasted and toasted565 kcal
- Seeds, sesame meal, partially defatted567 kcal
- Seeds, sesame seed kernels, toasted, shelled567 kcal
- Seeds, sesame seed kernels, toasted, shelled, with salt567 kcal
- Nuts, pistachio nuts, dry roasted, salt added569 kcal
- Seeds, sesame butter, tahini, from raw and stone ground kernels570 kcal
- Nuts, pistachio nuts, dry roasted572 kcal
- Nuts, cashew nuts, dry roasted574 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.