Unsaturated Fats

It is important to note that an ounce of dried watermelon seeds contains 158 calories and 13 grams of fat -- making watermelon seeds a relatively high-calorie, high-fat protein source. However, the fatty acids in watermelon seed oil are about 78 percent unsaturated. Unsaturated fatty acids are important components of all of your tissue cell membranes and may help to lower your blood cholesterol levels. The American Heart Associations recommends limiting your total fat intake to 25 to 35 percent of your total daily caloric intake and saturated fat intake to less than 7 percent of total daily calories.