Dried watermelon seed kernels pack 28.3 g protein per 100 g. Among the highest-protein seeds. Calorie density still runs 557 kcal. Common in West African and Middle Eastern cooking (egusi soup, roasted as a snack). A 49-RCT meta-analysis (Morton et al., Br J Sports Med 2018) places protein for muscle at 1.6 g/kg/day. Weigh the kernels, not the whole seeds in shell.
How should I track Seeds, watermelon seed kernels, dried?
Seeds, watermelon seed kernels, dried is high in magnesium. Nuts like Seeds, watermelon seed kernels, dried are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.