Calories and Protein

• A quarter-cup of pumpkin seeds contains about 190 calories and provides almost 17 percent of the daily value (DV) of protein.
  
  

Zinc

• Pumpkin seeds are a rich source of zinc. Men's health products commonly contain pumpkin seeds because zinc is thought to promote prostate health and to improve bone mineral density.
  
  

Other Minerals

• Pumpkin seeds are also an excellent source of magnesium, phosphorus and manganese. They also contain healthy amounts of copper and iron.
  
  

Omega-3 Fatty Acids

• Pumpkin seeds provide significant amounts of omega-3 fatty acids. Omega-3 fatty acids are believed to help relieve the symptoms of numerous health problems, including ADHD, fibromyalgia, high cholesterol, depression, high blood pressure and arthritis.
  
  

Phytosterols

• Pumpkin seeds are also rich in phytosterols, a plant compound with a chemical structure much like cholesterol. In sufficient amounts, phytosterols are thought to reduce blood cholesterol levels, reduce the risk of cancer and improve the body's immune response.
  
  

Fun Facts

• Archaeologists have discovered pumpkin seeds in caves in Mexico that date back to 7,000 B.C. Pumpkin seeds are still a fairly common ingredient in Mexican food recipes.