72 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in melon seeds?
175kcal
in a 30 g handful
583 kcal per 100 g.
Source: UK CoFID 2021, record 14-826. Checked 5 October 2026.
14.3 gFat
8.6 gProtein
3 gCarbohydrate
72 %Daily copper
What’s in a 30 g handful
About a third of a handful is fat, but only 3.6 g of that fat is saturated.
- 14.3 gFat
- 8.6 gProtein
- 3 gCarbohydrate
- 1.8 gWater
- 2.3 gMinerals and the rest
About average for nuts and seeds
Melon seeds are 583 kcal per 100 g. The 38 nuts and seeds in this database average 522.
Melon seeds583
Nuts and seeds average522
High in saturated fat
12 g of saturates per 100 g, which is red on a UK traffic-light label (the line is 5 g).
Saturates, per handful3.6 g
Fat, per handful14.3 g
Vitamins and minerals in melon seeds
Eight of the 14 reach the “high in” level, led by copper.
Only a trace
- Vitamin A
- Vitamin C
None recorded
- Vitamin D
- Vitamin B12
Show all 14 with amounts
Copper0.72 mg, 72 %
Magnesium153 mg, 41 %
Manganese0.69 mg, 34 %
Phosphorus207 mg, 30 %
Niacin (vitamin B3)3.5 mg, 22 %
Iron2.3 mg, 16 %
Zinc1.2 mg, 12 %
Potassium195 mg, 9.8 %
Folate0.0174 mg, 8.7 %
Thiamin (vitamin B1)0.05 mg, 4.6 %
Riboflavin (vitamin B2)0.05 mg, 3.2 %
Calcium21.3 mg, 2.7 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What melon seeds don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin melon seeds
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein melon seeds
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein melon seeds
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Melon seeds against other nuts and seeds
Per 100 g, melon seeds have the most copper of the 6 here, ahead of sunflower seeds.
2.4mg
2.3mg
1.3mg
1.1mg
1.1mg
1.1mg
Melon seedsthis page
Sunflower seeds−0.1 mg
Pine nuts, kernel only−1.1 mg
Nuts, mixed−1.3 mg
Almonds, toasted−1.3 mg
Pecan nuts, kernel only−1.3 mg
All values per 100 g, from the same dataset. Differences are against melon seeds.
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Questions about melon seeds
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of melon seeds?
A typical portion (30 g, a small handful) gives 175 kcal. Per 100 g the figure is 583 kcal.
Is melon seeds high in copper?
Yes. Melon seeds have 2.4 mg copper per 100 g, 239 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do melon seeds have most of?
By share of the daily reference intake: copper (2.4 mg, 239 %), magnesium (510 mg, 136 %) and manganese (2.3 mg, 115 %) per 100 g.
Are melon seeds a good source of protein?
Melon seeds have 28.5 g protein per 100 g, 20 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-826, Melon seeds, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Melon). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More nuts and seeds
From the same group, with calories per 100 g, and the foods with the most copper.
More nuts and seeds
- Walnuts, kernel only688 kcal
- Betel nuts339 kcal
- Chestnuts, dried319 kcal
- Hazelnuts, kernel only650 kcal
- Nuts, mixed581 kcal
- Peanuts, raisins and chocolate chips445 kcal
- All 38 nuts and seeds
Most copper
- Breadnut seeds, dried2.5 mg
- Sunflower seeds, toasted2.4 mg
- Sunflower seeds2.3 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide