It's likely no surprise to you that watermelon has long been hailed as a superfood, research has shown that the seeds can be equally healthy, so don't be so quick to spit them out. "A handful of watermelon seeds is only 20 calories, and they contain fibre and healthy fats along with some vitamin E and small amounts of iron, magnesium and folate," Brissette said. "Go for sprouted watermelon seeds for even more nutritional benefits."