i eat watermelon seeds from the local middle eastern food store, i have found that with watermelon seed ( jury is stiff out on red melon and others) i never gain.
however that is a salty snack.
it really depends on your need and goals.
for me it is used when i NEED to eat something only, not just becasue. however i still have 314 pounds to remove.
oh ok not that many but I'd not day no to 125