Home › Food list › Watermelon Seeds
Watermelon Seeds has a low glycemic index of 10 (typical range 5 to 18). A serving of 1 oz (28 g) has a glycemic load of 0, which is low. Per 100 g it provides 557 calories, 28.3 g protein, 15.3 g carbohydrate (0 g fiber, 0 g sugars) and 47.4 g fat.
Serving used for glycemic load: 1 oz (28 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 557 kcal | 156 kcal |
| Protein | 28.3 g | 7.9 g |
| Carbohydrate | 15.3 g | 4.3 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 47.4 g | 13.3 g |
| Saturated fat | 9.8 g | 2.7 g |
| Sodium | 99 mg | 28 mg |
| Potassium | 648 mg | 181 mg |
Other nuts & seeds with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Peanuts | 14 | 0 |
| Sesame Seeds | 10 | 0 |
| Chia Seeds | 1 | 0 |
| Macadamia Nuts | 0 | 0 |
| Pine Nuts | 0 | 0 |
Watermelon Seeds has a glycemic index of 10, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 oz (28 g) serving is 0, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of watermelon seeds has a glycemic load of 0 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Watermelon Seeds has 557 calories per 100 g, and about 156 calories in a 1 oz (28 g) serving.
Watermelon Seeds is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Seeds, watermelon seed kernels, dried” (FDC 169407). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods
