Lindsay Delk, RDN
White melon seeds, also known as egusi seeds, are a nutritional powerhouse. They are packed with protein, unsaturated fats, fiber, and essential vitamins and minerals. Not only do white melon seeds taste great, but they offer numerous health benefits that make them an excellent addition to any diet. Here’s a look at the many nutritional benefits of white melon seeds and why you should add them to your diet.
White Melon Seeds Are an Excellent Source of Protein
- One serving (2 tablespoons or 30 grams) of white melon seeds contains 12 grams of protein. Protein is an important macronutrient that plays a role in many processes in your body. It helps build and repair muscles, supports healthy skin and bones, and is present in almost all your body tissues. There are at least 10,000 different proteins in your body.
- Eating adequate amounts of protein helps increase satiety – the feeling of fullness you experience after eating – which can reduce cravings for unhealthy foods later on. Eating protein can help you stay full for longer periods of time, leading to better portion control and weight management.
- The high-quality protein found in white melon seeds helps to repair muscles after exercise and supports healthy muscle growth and maintenance during physical activity. They can even be used as a post-workout snack to refuel your body.
- White melon seeds provide plant-based protein. Plant-based protein is often lower in calories and saturated fat than animal-based protein. They also usually contain more fiber, antioxidants, vitamins, and minerals than animal protein. And white melon seeds are a great choice for vegetarians and vegans looking for plant-based sources of protein.
- White melon seeds contain all 9 essential amino acids – histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Amino acids are the building blocks of protein. You must get these 9 essential amino acids from food because your body doesn’t make them.
White Melon Seeds Are Rich in Unsaturated Fats
- Unsaturated fats usually come from plant foods and are beneficial for your health. There are two types of unsaturated fats – polyunsaturated and monounsaturated. Each serving of white melon seeds has 6.4 grams of polyunsaturated fat and 1 gram of monounsaturated fat.
- Unsaturated fats provide important building blocks for cell membranes, hormones, and other molecules necessary for proper bodily functions. They also help your body absorb fat-soluble vitamins, which are vitamins A, D, E, and K. Fat-soluble vitamins are absorbed along with fats in your diet.
- Unsaturated fats help to raise your good cholesterol (HDL cholesterol) and lower your bad cholesterol (LDL cholesterol), which lowers your risk of heart disease. They can also ease inflammation, which may protect you from certain diseases, such as diabetes, heart disease, and cancer.
White Melon Seeds Are High in Dietary Fiber
- White melon seeds have 4 grams of dietary fiber in every serving. Dietary fiber provides many benefits to your body.
- Fiber is important for digestion as it helps to move food through the digestive tract, promotes regularity, and helps prevent constipation. It can also help to reduce cholesterol levels and lower your risk of diabetes, heart disease, and some cancers.
- Fiber-rich foods, such as white melon seeds, can give you a feeling of fullness, known as satiety. And it can help you feel fuller longer, which may aid in weight loss and maintenance. Fiber takes longer for the body to digest, so it helps you feel fuller for a longer period of time.
White Melon Seeds Are a Good Source of Essential Vitamins, Minerals, and Other Nutrients
- White melon seeds are rich in several vitamins and minerals, including iron, vitamin E, magnesium, zinc, copper, and manganese. Plant seeds also contain antioxidants that protect your cells from the damage of oxidative stress.
- One serving of white melon seeds provides 15% of the Daily Value for iron. Iron helps to form hemoglobin that carries oxygen throughout your body, and it plays a role in your muscles storing and using oxygen. Not getting enough iron can lead to iron-deficiency anemia.
- You get 50% of the Daily Value for vitamin E in just one serving of white melon seeds. Vitamin E is an important antioxidant nutrient that helps protect cells from damage caused by free radicals. Vitamin E also plays an important role in maintaining a healthy immune system.
- A serving of white melon seeds provides 15% of the Daily Value for magnesium. Magnesium is a mineral that helps regulate blood pressure, blood sugar, muscle and nerve function, and mood.
- Eating one serving of white melon seeds provides 45% of the Daily Value for the mineral zinc. Zinc helps your immune system fight off germs, helps wounds heal, and is important for your sense of taste.
- You get 170% of the Daily Value for the mineral copper in a serving of white melon seeds. You need copper to make energy, to maintain your nervous system and immune system, and for brain development.
- Just one serving of white melon seeds provides 260% of the Daily Value for manganese. Your body needs the mineral manganese to make energy, protect your cells, and maintain strong bones and a healthy immune system.
Ways to Add White Melon Seeds to Your Diet
White melon seeds are incredibly versatile in terms of how they can be used.
- Sprinkle them on salads, yogurt, or oatmeal for some added crunch.
- Mix white melon seeds into soups and stews.
- Add them to smoothies or shakes for texture and flavor.
- Add white melon seeds to breads, muffins, cookies, or brownies for an earthy flavor.
- Make energy balls with white melon seeds for a protein-rich snack.
Bottom Line
White melon seeds (egusi seeds) are full of protein (including all the essential amino acids), unsaturated fats, and fiber. They also contain antioxidants and the vitamins and minerals, iron, vitamin E, magnesium, zinc, copper, and manganese. Eating white melon seeds can help improve your diet and overall health by providing you with important nutrients and protecting your cells from damage. White melon seeds should be a regular part of your diet for optimal health.