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Quick Summary
Quick Answer
| Question | Answer |
|---|---|
| What is magaj? | Shelled, dried watermelon seed kernels (tarbooz ke beej) |
| Protein | 28g per 100g, about 4g per tablespoon |
| Calories | 557 kcal per 100g, about 80 kcal per tablespoon (14g) |
| Standout minerals | Magnesium, zinc, iron, phosphorus |
| How much a day | 1-2 tablespoons (15-30g) |
| How to eat | Dry-roast and snack, or add to ladoo, thandai, kheer, korma |
| Price at Chau Foods | ₹299 for 200g, ₹699 for 500g |
What Is Magaj?
Featured Product
Magaj (Watermelon Seeds)
Peeled watermelon seed kernels for laddoos, thandai, kheer and roasting.
✓ FSSAI certified · Free delivery ₹399+
The black seeds you spit out of a watermelon have a soft, cream-coloured kernel inside. Shelled and dried, these kernels are sold in India as magaj or tarbooz magaj. They taste mild and nutty, a little like sunflower seeds, and are used in sweets, thandai, gravies and panjiri.
Magaj is also one of the four seeds in char magaz.
Watermelon Seeds Nutrition (USDA)
Values for dried watermelon seed kernels:
| Nutrient | Per 100g | Per tablespoon (about 14g) |
|---|---|---|
| Energy | 557 kcal | about 78 kcal |
| Protein | 28.3g | about 4g |
| Fat | 47.4g (mostly unsaturated) | about 6.6g |
| Carbohydrates | 15.3g | about 2g |
| Magnesium | 515mg | about 72mg |
| Phosphorus | 755mg | about 106mg |
| Zinc | 10.2mg | about 1.4mg |
| Iron | 7.3mg | about 1mg |
| Potassium | 648mg | about 91mg |
Gram for gram, magaj has more protein than almonds (21g per 100g) and more magnesium than most nuts.
Watermelon Seeds Benefits
### Plant protein
28g protein per 100g makes magaj useful for vegetarians. Two tablespoons add about 8g protein to oats, poha or a smoothie.
### Magnesium for muscles and sleep
One tablespoon gives about 72mg magnesium, roughly a fifth of an adult's daily need. Magnesium is used by muscles and nerves, and many Indian diets fall short of it.
### Zinc and iron
Zinc supports immunity and skin; iron is needed to make haemoglobin. Plant iron is absorbed better with vitamin C, so eat magaj with a squeeze of lemon or fruit.
### Healthy fats
Most of the fat is unsaturated, the type linked with better cholesterol levels when it replaces saturated fat in the diet.
### A better snack
Dry-roasted magaj with a pinch of salt is crunchy and filling, and a far better tea-time snack than namkeen or biscuits.
Watermelon Seeds Benefits for Men
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Pumpkin Seeds
Raw pumpkin seeds - zinc powerhouse, magnesium-rich, improves sleep & immunity naturally
✓ FSSAI certified · Free delivery ₹399+
The nutrients men usually ask about are zinc and magnesium. Zinc is needed for normal testosterone production and sperm health, and magnesium supports muscle function and recovery after exercise. A tablespoon or two of magaj a day helps you meet these needs. It is not a medicine or a performance booster; if you have a specific health concern, see a doctor.
Watermelon Seeds Benefits for Women
Magaj gives iron and magnesium, two minerals many Indian women are short of, plus protein for vegetarian diets. Add it to breakfast or panjiri. For iron deficiency, follow your doctor's advice; food helps but may not be enough alone.
How to Eat Watermelon Seeds
- Roasted snack: dry-roast on low heat for 3-4 minutes until they puff and smell nutty. Add a pinch of salt or chaat masala.
- Breakfast: sprinkle on oats, poha, upma, curd or fruit.
- Sweets: ladoo, panjiri, kheer, halwa and barfi.
- Drinks: thandai and badam milk.
- Gravies: grind with cashews for creamy korma and shahi paneer.
How Much Magaj a Day?
1-2 tablespoons (15-30g) is enough for most adults. Magaj is calorie-dense (about 80 kcal per tablespoon), so if you are watching your weight, measure it instead of eating from the pack.
Side Effects and Storage
- Too much at once can cause heaviness or loose stools because of the fat.
- Anyone with a seed allergy should avoid it.
- Magaj can turn rancid. Store in an airtight jar in the fridge in summer, and smell it before use; a bitter or paint-like smell means it is old.
Frequently Asked Questions
Are watermelon seeds and magaj the same?+
How much protein is in watermelon seeds?+
Can I eat watermelon seeds every day?+
Should I eat watermelon seeds raw or roasted?+
Can I eat the black seeds straight from the watermelon?+
Watermelon seeds khane ke fayde kya hain?+
Shop: Sabja seeds (₹129 for 200g) | Magaj watermelon seeds (₹299 for 200g) | Mix seeds (₹279 for 200g). Free delivery on orders of ₹399 or more.
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 28 October 2026
- Last reviewed and updated on 28 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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