Few people make it through childhood without hearing the old wives’ tale about someone growing a watermelon in their stomach after swallowing a seed. As we all grow up, we eventually accept that the story is simply a myth—but that doesn’t stop shoppers from buying seedless watermelon anyway.
Some skeptics dislike the texture of the firm black seeds, while others find it more convenient to buy a seedless variety than to navigate around the seeds. Many people want to avoid eating the seeds entirely—but should they?
Other summer fruits, like cherries, have pits and seeds that may present serious health risks. But is it safe to lump watermelon in with them? What are watermelon seeds, exactly? And are they safe to consume?
We chatted with Samantha Cassetty, registered dietician, and Celine Beitchman, Director of Nutrition at New York’s Institute of Culinary Education, to separate fact from fiction when it comes to eating watermelon seeds.
Are Watermelon Seeds Safe To Eat?
Yes, watermelon seeds are entirely safe to eat. In fact, they even come with some nutritional benefits. An ounce of watermelon seeds contains seven to eight grams of protein. That’s as much as an extra large egg, three ounces of tofu, or half a cup of cooked lentils or edamame.
An ounce of watermelon seeds also has four grams of carbohydrates and is composed of over 25% fiber. Some of the best sources of nutrition come from the concentration of vitamins and minerals, namely magnesium and iron. Every ounce of watermelon seeds contains two milligrams of iron. Beitchman says that makes up a quarter of the dietary needs for male adults and 10% of the needs for female adults.
“Magnesium is needed for more than 300 functions, including regulating heart rhythm and your body’s stress response, while iron supports healthy energy levels by transporting oxygen in your blood,” Cassetty adds.
Beitchman says that watermelon seeds are a great snack for people on a plant-based diet who need other sources of iron, as well as for people who are pregnant and have higher iron requirements.
What Are The Risks Of Eating Watermelon Seeds?
Like with any other food, it’s always best to eat watermelon seeds in moderation. You can eat the seeds while enjoying a slice of fruit without a problem. In fact, you can even enjoy watermelon seeds on their own.
Some snack brands sell seasoned and roasted watermelon seeds to enjoy as a crunchy snack or salad topper—not unlike pumpkin seeds. Beitchman adds that you should check nutrition facts to be aware of the sodium content of prepackaged seeds.
As you introduce more watermelon seeds into your diet, it’s worth starting slow. Most of our diets don’t include enough fiber, so eating high-fiber foods like watermelon seeds could initially upset your stomach. They’re also relatively high in fat, at 13 grams per ounce, which also might cause some digestive discomfort if you eat them in large quantities.
Thanks to our digestive system, we don’t have to worry about watermelon seeds growing in our stomachs. However, it is important to be mindful of the way you eat them to avoid any unpleasant side effects.
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