Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2330 kJ / 557 kcal | 28% |
| Protein | 28.33 g | 57% |
| Carbohydrate | 15.31 g | 6% |
| Fat | 47.37 g | 68% |
| Saturated fat | 9.78 g | 49% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Monounsaturated fat | 7.41 g |
| Polyunsaturated fat | 28.09 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Thiamin (B1) | 0.19 mg | 17% |
| Riboflavin (B2) | 0.14 mg | 10% |
| Niacin (B3) | 3.55 mg | 22% |
| Pantothenic acid (B5) | 0.35 mg | 6% |
| Calcium | 54 mg | 7% |
| Iron | 7.28 mg | 52% |
| Magnesium | 515 mg | 137% |
| Potassium | 648 mg | 32% |
| Zinc | 10.2 mg | 102% |
| Copper | 0.69 mg | 69% |
| Manganese | 1.61 mg | 81% |
| Phosphorus | 755 mg | 108% |
| Sodium | 99 mg | — |
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seeds, watermelon seed kernels, dried (USDA FDC SR Legacy 169407). Nutrients the row does not report are left blank.
Prep notes
Eaten as sold or prepared at home. Atlas figures are per 100 g food data (CoFID / USDA), not a cooked dish with oil or salt unless the row says so.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Watermelon seeds (Citrullus lanatus) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.