Can You Eat Watermelon Seeds? We Asked a Chef and Dietitian

Can you eat watermelon seeds? Despite the myth you heard as a kid about a plant growing inside your stomach if you mistakenly swallowed some seeds, we're here to confirm that yes, watermelon seeds are perfectly safe to eat in moderation. What's more, they can also be delicious if prepared the right way.  We connected with a chef and dietitian to learn more about the benefits of watermelon seeds and the best ways to enjoy them.

The Benefits of Watermelon Seeds

Eating a handful of watermelon seeds a day won't revolutionize your health, but they can be part of a balanced diet and help provide some essential micronutrients and macronutrients. Here's the lowdown:

• Protein and fiber: According to Brenna Larson, MS, RDN, a registered dietitian at Factor, watermelon seeds contain 8 grams of protein per ounce, 4 grams of fiber, and both monounsaturated and polyunsaturated fats (the good fats that benefit your heart and lower LDL cholesterol). 
• Mineral boost: They also contain magnesium, potassium, iron, folate, and zinc.

Raw or Cooked Seeds

Watermelon seeds can be eaten raw, but they're more beneficial when specifically prepared for consumption.

• Raw seeds: Whole watermelon seeds are mostly insoluble fiber and evolutionarily designed to safely pass through the digestive tract intact, says Olivia Roszkowski, chef-instructor of plant-based culinary arts at the Institute of Culinary Education’s New York City campus.
• Cooked seeds: Larson adds that if they're cooked or sprouted, your body will absorb their nutritional advantages.

Types of Watermelon Seeds

There is a visible, textural, and nutritional difference between the two types of watermelon seeds.

White Watermelon Seeds

• White watermelon seeds are the immature version of black watermelon seeds and are softer, milder—and much easier to chew.  
• They are also much more pliable and can be easily ground into flours.
• The whiteish seeds are immature and not ready to grow if you replant them.

Black Watermelon Seeds

• Mature watermelon seeds are the tiny, fertilized black seeds you see in a watermelon. They can be sprouted if the proper conditions are in place.
• If you were to take a black watermelon seed and plant it, you might be able to grow your own watermelon. 
• If you want to reap the seeds' potential benefits, opt for the black type.
  

The Best Ways to Eat Watermelon Seeds

Watermelon seeds make a great addition to your pantry because of their sweet, nutty taste and appealing crunchy texture, and there are a range of tasty and creative ways to incorporate them into your cooking. Roszkowski says it's best to purchase watermelon seeds that have already been washed and dried thoroughly, rather than saving the seeds from a watermelon you eat. The washing and drying process greatly extends their shelf life. 

How to Preserve Watermelon Seeds

If you want to preserve your own seeds, Roszkowski advises soaking them in a bowl of water to remove any residual watermelon flesh. Discard any irregular or discolored seeds, rinse them in a strainer, and lay them in a single layer on a towel until the seeds are completely dried. You can then roast the seeds at a low temperature in the oven or dehydrator to make sure any water content is removed. Alternatively, store them in the freezer for future use.

How to Roast Watermelon Seeds

Like other types of seeds—think butternut squash seeds and pumpkin seeds—you can roast watermelon seeds to use as a topper for salads, pasta, smoothie bowls, granola, yogurt, and more. For a sweet garnish, Larson recommends roasting them with cinnamon and a sprinkle of sugar. 

1. Preheat oven to 325°F.
2. Rinse and dry watermelon seeds. 
3. Toss with oil on the baking sheet. (Optional: After oiling the seeds, sprinkle a favorite spice over them and toss to distribute evenly.) 
4. Roast for 15 to 20 minutes. (Note: You can roast immature seeds for slightly less time than mature ones.)

9 Ways to Use Roasted Watermelon Seeds

Larson and Roszkowski share these ideas for enjoying roasted watermelon seeds:

• Embellish a summer salad or soup: Sprinkle on top of chilled soups (try with watermelon gazpacho) or toss into a salad for crunch. Roszkowski suggests adding spices, such as chili-lime seasoning, near the end of the process to boost the flavor profile, 
• Seed swap: Larson says you can add watermelon seeds to anything you use sunflower, pumpkin, chia, or hemp seeds in.  
• Grind dry, immature watermelon seeds into a powder: Roszkowski recommends using the powder as a binder in veggie burgers or falafel. 
• Make a gomasio-like condiment: Toast the seeds in a pan and grind to use as a nutty topping as you would sesame seed gomasio, or add it to your alternative flour mix.
• Savory finish: Both varieties of watermelon seeds can be toasted in ghee or oil. Add whole spices and scatter the rich topping over dal, an Indian side dish, or kitchari, an Ayurvedic lentil and rice classic.
• In herbal tea: "Dry, immature watermelon seeds can also be crushed in a mortar and pestle and added to your favorite herbal tea blend," says Roszkowski.
• Sprout them: Place mature black watermelon seeds in a bowl of water for a few days. Once they've sprouted, add to oatmeal or a smoothie bowl for some extra crunch.
• Smoothie texture enhancer: Add immature watermelon seeds to thicken a smoothie, says Roszkowski.
• Candy them: Toast watermelon seeds in a pan with a few tablespoons of maple syrup, and you'll essentially candy them, says Roszkowski. Once cool, use them in chocolate bark, or on top of pancakes, oatmeal, or waffles.