Watermelon Seeds

Is it Safe to Swallow Watermelon Seeds?

What are the Benefits of Eating Watermelon Seeds
Watermelon Seeds in Diet

With summer around the corner, you might be dying to reach for a juicy watermelon slice. However, a common question has plagued most of us since childhood: is it safe to swallow the seeds? Dealing with seeds while trying to savor the fruit feels tedious. But guess what? If you do accidentally eat a watermelon seed, neither will a tree grow inside you, nor will it cause any problems with your health. In fact, it may actually be beneficial to your health. The watermelon is a highly valued source of dietary fibres, hydration, and other nutrients and even its seeds are just as beneficial. Watermelon seeds are packed full of several nutrients and provide a tasty boost of nutrition for our body. Removing or spitting out the black seeds actually decreases the fruit’s nutritional value. 

What are the Benefits of Eating Watermelon Seeds?

Watermelon seeds are an excellent source of a number of nutrients such as vitamins, omega 3 and 6 fatty acids, magnesium, proteins, zinc, and more. There are several health benefits of eating watermelon seeds. A few of them are:

  1. May Help Improve Immunity and Heart Health

Watermelon seeds are rich in magnesium which helps to keep your heart healthy by lowering hypertension. Eating watermelon seeds in moderation on a daily basis helps to maintain blood pressure and promote heart health.

  1. May Help Boost Metabolism

Watermelon seeds are rich in folic acid, iron, potassium, copper, zinc, and magnesium among other minerals. These seeds are heavy in amino acids, proteins, and Vitamin B complex, proving to be extremely nutritious. These nutrients together improve your body’s metabolism. Watermelon seeds also contain a few calories that your body needs to stay energised with a single cup [100 grams] serving of watermelon seeds possessing up to 600 calories. These calories come from healthy fatty acids, which help give your metabolism the boost it needs.

  1. May Improve Bone Health

Copper, manganese, and potassium are plentiful in watermelon seeds. These minerals, along with other micronutrients, contribute to the health of our bones. Watermelon seeds benefit the body by helping boost bone density and strengthening our bones. 

  1. May Help Maintain Blood Sugar

These black seeds may prove to be extremely beneficial in the treatment of diabetes. It has been found to lower raised blood sugar levels, making it an excellent snack option for diabetes patients. These seeds are associated with better blood sugar management as well as reduced resistance to insulin in the body.

  1. May Improve Skin Health

Eating watermelon seeds might be good for your skin. They prevent pimples, keep your skin hydrated, prevent dullness, and keep skin looking young and healthy. You should consume the seeds regularly to improve skin elasticity and firmness.

  1. Help Prevent Osteoporosis

Osteoporosis is a bone disorder that causes weak bones and reduced bone density, increasing the risk of fracture. But if you eat these seeds regularly, you may be able to prevent this bone disorder. Only one cup can meet more than 140 percent of a person’s daily intake requirement. 

These seeds are also brimming with vital nutrients like magnesium, copper, manganese, and potassium. Watermelon seeds benefit the body in improving bone density and strengthening them, thus reducing the chances of fractures and other injuries.

Watermelon Seeds in Diet

Surprisingly, watermelon seeds are not just nutritiously rich but can also be a tasty snack. These seeds are versatile and can be included in your diet in several ways:

  1. Roasted Watermelon Seeds

The easiest and most-preferred way of eating watermelon seeds is roasting them. Lay the seeds on a baking tray and pop it into the microwave. Bake the seeds for about 15 minutes. They can also be simply roasted on a pan over a gas stove.

  1. Sprouted Watermelon Seeds

Eating watermelon sprouts is the best method to eat watermelon seeds. Leaving these seeds to grow, on the other hand, takes a bit longer. Leave the seeds in water until sprouts appear. Depending on the temperature, this could take up to two days. When the sprouts are done, just dry them in the oven or lay them under the sun and they will be ready as a tasty snack.

  1. Raw Watermelon Seeds

Raw watermelon seeds make for a perfectly good snack. These delicious treats can be paired up with a smoothie or salad as a crunchy element and even make for an excellent on-the-go healthy snack.


Watermelon seeds are completely safe for consumption and easy to digest, with little to no side effects as they are naturally low in sugar or sodium. Once you’ve decided on a portion size for eating or including these seeds in your diet, make sure to stick to it. Though these super seeds are good for your health, eating too much of them might cause digestive issues such as gas, bloating or constipation.