Watermelon Seeds: Are They Safe to Eat and How to Roast Them at Home?

Many of us grew up being told not to swallow watermelon seeds because a melon would grow in our stomachs. That is a myth, and the truth is that watermelon seeds are edible, and in many parts of the world they are a popular snack. The trick is knowing which seeds to eat and how to prepare them.

Black seeds and white seeds

The hard black seeds inside a ripe watermelon are mature seeds with a tough shell. If you swallow a few while eating the fruit, they simply pass through. The soft white seeds in seedless melons are immature and empty, and are safe to eat but have little to offer. For eating on purpose, the best option is to roast black seeds or to buy shelled watermelon seed kernels, which are sold in many shops.

What is inside them?

A small handful of shelled watermelon seed kernels, about 28 grams, provides roughly 8 grams of protein and a good dose of magnesium, around a third or more of a typical daily need, along with zinc, iron and healthy fats. Whole dried seeds with shells have more fiber, but the shell is tough, so most of their goodness is in the kernel inside. Sprouted and dried seeds are sold as a snack too.

How to roast them at home

Rinse the seeds well to remove any melon flesh, then pat dry. Boil them in salted water for about 10 minutes, which softens the shells and seasons them from inside. Drain, dry well, and toss with a little oil and your choice of salt, chili or spices. Spread them on a baking tray and roast at about 160 to 175 degrees Celsius (325 to 350 Fahrenheit) for 15 to 20 minutes, stirring now and then, until golden and crisp. Cool completely before storing.

How to eat them

Roasted seeds can be cracked open and the kernel eaten, as with sunflower seeds in the shell, or ground into a coarse powder and added to smoothies, porridge and energy balls. Shelled kernels can be scattered over salads, mixed into trail mix, or baked into bread. Their taste is mild, slightly nutty and a touch sweet.

Storage

Store dry roasted seeds in an airtight jar for a few weeks in a cool place, or in the fridge for longer. Keep raw seeds dry, because damp seeds spoil easily.

Who should check first?

Because of their magnesium and phosphorus content, people with kidney disease should ask their doctor or dietitian about watermelon seeds. Those who take blood pressure or diabetes medicine should mention a regular seed habit to a pharmacist. Whole, hard-shelled seeds are a choking risk for young children, so offer them only ground or as a smooth kernel paste. Stop eating them if you notice any allergy symptoms. Pregnant women can eat normal food amounts but should check with their healthcare provider before making seeds a large daily habit.

This article is general information, not medical advice.