Is Watermelon Seed Flour Good for You?

This topic was suggested by a long-time Nutrition Diva listener, Staci, who sent me a picture of something called watermelon seed flour. "Is this another hyped up thing or is it legit? Does it work like wheat flour?"

I have to admit that Staci's email was the first time I'd heard about watermelon seed flour. Come to think of it, with the advent of seedless watermelons (which surely ranks as one of the top accomplishments of the modern era), I can't remember the last time I even saw a watermelon seed. Apparently, all those seeds that are no longer clogging up our fruit salads have now been ground up and rebranded as a low-carb, grain-free flour alternative. 

Is watermelon seed flour nutritious?

A quarter-cup of watermelon seed flour provides 15 grams of fat, 9 grams of protein, and just 3 grams of carbohydrate.  The high fat content meants it's relatively high in calories, too. A quarter cup of watermelon seed flour has 180 calories, compared with 160 in almond flour, 130 in coconut flour, and 110 calories in whole wheat flour.  The nutritional profile of watermelon seed flour is most similar to that of almond flour.

Click here for a nutritional comparison of grain- and gluten-free flours.

But what's not in watermelon seed flour appears to be just as important.

What's not in watermelon seed flour?

According to one of the leading purveyors of watermelon seed flour, it is not just grain- and gluten-free but also "Big 8 free."  That means that it doesn't contain any of the eight foods responsible for 90% of all food allergy reactions. The "Big 8," as they are called, are (roughly in order, from most to least common): dairy, shellfish, fish, wheat, eggs, nuts, peanuts, and soy. 

Contrary to some mistaken impressions, eating a food like wheat or soy does not increase your chances of developing an allergy to it.

Being free of common allergens might seem like a pretty big plus. And, indeed, many consumers interpret this sort of front-of-package labeling as an indication that foods that are free of these allergens are somehow more healthful or nutritious. But for the 95% of the population who do not have food allergies, there is no advantage to avoiding them.  Contrary to some mistaken impressions, eating a food like wheat or soy does not increase your chances of developing an allergy to it.

The Big 8—Should You Avoid These Common Food Allergens?

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