the first thing is Low Calorie. One ounce of watermelon seeds contains approximately 158 calories.it has Magnesium. One of several minerals found in watermelon seeds is magnesium.and Iron. A handful of watermelon seeds contains about 0.29 mg of iron. Folate. There are 2 of folate in a single serving of watermelon seeds.it contains 'Good' Fats.