Roasted Watermelon Seeds

Roasted watermelon seeds
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Prep: 30 mins
Cook: 20 mins
Total: 50 mins
Servings: 2 servings
Nutrition Facts (per serving)
143 Calories
6g Fat
17g Carbs
6g Protein
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Nutrition Facts
Servings: 2
Amount per serving
Calories 143
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 6%
Cholesterol 0mg 0%
Sodium 3183mg 138%
Total Carbohydrate 17g 6%
Dietary Fiber 6g 21%
Total Sugars 0g
Protein 6g
Vitamin C 0mg 0%
Calcium 23mg 2%
Iron 1mg 6%
Potassium 295mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Watermelon is a cool and refreshing summertime treat but dealing with those pesky black seeds can be annoying. Instead of tossing (or spitting) them out, however, turn them into the perfect snack food. Roasted watermelon seeds are reminiscent of popcorn (mainly the unpopped kernels) and have a sort of caramel-like taste. After toasting them on the stove, you cook them in a bit of salt water, giving them a satisfying salty flavor; alternatively, you can roast them in the oven and then add cooking spray and salt. Try these crunchy seeds in place of sunflower seeds or peanuts for your next snack. 


  • 1 cup raw watermelon seeds

  • 1 tablespoon salt

  • 1 cup water

Steps to Make It

  1. Gather seeds from watermelon and place in a colander. Be sure to use only the black seeds; do not use the small, white seeds. Rinse thoroughly in a colander to remove any excess watermelon.

  2. Once clean, spread out in an even layer on a cookie sheet and allow to dry. Drying outdoors in direct sunlight is a good method. Seeds can be patted dry, but roast much better when they are completely dry.

  3. In a frying pan on the stovetop, place watermelon seeds over medium-high heat and turn them over until seeds are roasted.

  4. Add salt to the cup of water and stir until dissolved. Pour salt water into the frying pan and let cook, stirring occasionally until water has evaporated.

  5. Once done, allow seeds to cool completely before eating.


Watermelon seeds can also be toasted in the oven at 325 F for 15 to 20 minutes. Wash and dry as above before cooking and spray seeds with cooking spray and sprinkle evenly with salt once they are out of the oven. Allow to cool completely before eating. You can also soak them in salt water, let dry completely, and then roast in the oven.

Watermelon seeds are naturally low in calories and actually very healthy. They are chock full of nutrients such as iron, magnesium, and copper and high in protein, amino acids, and B vitamins. Eat them along with fruits such as citrus and berries, or vegetables like red peppers, that are high in vitamin C since this vitamin helps the absorption of iron.

In addition to enjoying them out of hand, watermelon seeds are also delicious in salads for texture and crunch, and the perfect ingredient in a homemade trail mix. You can purchase ready-made roasted watermelon seeds, but they may not be as healthy as homemade due to fatty oils.

Recipe Variations

After the watermelon seeds are roasted, sprinkle with cinnamon and/or sugar for some sweetness, or squeeze over a bit of lime and add some chili powder for a little Southwestern flavor. If you'd like to spice them up, try showering with cayenne pepper while still hot.