Watermelon seeds are low in calories and are nutrient-dense. When roasted, they’re crispy and can easily take the place of other unhealthy snack options.
One ounce of watermelon seed kernels contains approximately 158 calories Trusted Source. That’s not much lower than an ounce of Lay’s Potato Chips (160 calories, but let’s take a look at what constitutes an ounce.
A large handful of watermelon seeds weighs about 4 grams and contains about just 23 calories. Far less than a bag of potato chips!