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

Remember that myth you heard as a kid about what happens when you eat a watermelon seed? We're pleased to tell you that you won't have to worry about growing a plant inside your stomach after swallowing some seeds—and not only are they perfectly safe to eat in moderation, watermelon seeds can also be delicious when prepared the right way.

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. However, if they are cooked or sprouted, your body will absorb their nutritional benefits, says Brenna Larson, MS, RDN, registered dietitian at Factor.

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 and milder—and much easier to chew.  
• Similarly, white watermelon seeds are much more pliable, lending them to manipulation in the kitchen through processes such as grinding them 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 may be able to grow your own watermelon. 
• The fully matured black seeds are what you should eat if you are looking for nutritional value or potential benefits from watermelon seeds.

Benefits of Watermelon Seeds

Eating a handful of watermelon seeds a day isn’t going to revolutionize your health, but they can be part of a balanced diet and help provide you with some essential micronutrients and macronutrients. According to Larson, watermelon seeds contain 8 grams of protein per ounce, 4 grams of fiber, and contain both monounsaturated and polyunsaturated fats (the good fats that benefit your heart and lower LDL cholesterol). They also contain magnesium, potassium, iron, folate, and zinc. To reap the most nutritional benefits, Larson recommends roasting the seeds before consuming them. 

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 Roast Watermelon Seeds

Like other types of seeds—think butternut squash seeds and pumpkin seeds—you can roast watermelon seeds 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.

• Use roasted watermelon seeds atop 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 enhance the flavor profile, 
• Swap them for any other seed: If you enjoy seeds like sunflower, pumpkin, chia, or hemp seeds, Larson says you can add watermelon seeds to anything you would use these seeds in.  
• Grind up dry, immature, pale-colored watermelon seeds into a powder: Roszkowski says you can use this 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, says Roszkowski. You can also add it to your alternative flour mix.
• Create a savory topping: Both varieties of watermelon seeds can be toasted in ghee or oil with whole spices for a rich topping for bowls of dahl, a popular Indian recipe, or kitchari, an Ayurvedic bean and rice dish.
• Add to 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: To do this, Larson says simply 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. 
• Use immature watermelon seeds as a smoothie texture enhancer: Add immature watermelon seeds to thicken a smoothie and add some breadth, says Roszkowski.
• Candy them: Toast watermelon seeds in a pan with a few tablespoons of maple syrup, and you'll essentially candy them, shares Roszkowski. Once cool, try them in chocolate barks, as a topping for your favorite sweet breakfast such as pancakes, oatmeal, or waffles, or stirred into your next batch of granola.