watermelon-seeds

The Seeds You Should Be Eating

They have 10 grams of protein per ounce.

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THE GIST
Watermelon seeds are a versatile ingredient that are high in vitamins, minerals, and antioxidants.
EXPERT INSIGHT
“Using watermelon seeds in both sweet and savory preparations can give new life to traditional recipes,” says Jen Bruning, RDN, a Chicago-based spokesperson for the Academy of Nutrition and Dietetics. The seeds have about 160 calories, 4 grams of carbs, 10 grams of protein, 11 grams of healthy fats, and five grams of iron per one-ounce, or ⅛-cup, serving. 

You shouldn’t eat them straight from the fruit: Once the seeds are shelled and dried, your body digests them more easily and absorbs more of their nutrients.

Buy sprouted seeds (which are pale in color) online or at your local farmer's market. If you have the patience, soak the seeds in water for a few days until the black shell comes loose. At this point, the seeds are ready to eat.
THE BOTTOM LINE
Eat the seeds raw or roast them in the oven for 15 to 20 minutes and store them in the freezer. Bruning recommends adding the roasted seeds to granola bars, sprinkling them over watermelon-feta salads, or grinding them up to coat fish.