Pumpkin seeds are loaded with protein as well as manganese, magnesium, iron, copper, vitamin K and zinc. (They are often recommended for populations that do not have enough zinc in their diets.) Pumpkin seeds also have plant sterols that can help reduce the risk of heart disease, fight cancer, and have been linked to helping reduce the size of the prostate. And they are a fantastic source of omega-3 essential fatty acids.
One ounce has 158 calories, 8.57 grams of protein, 1.7 grams of fiber and almost 25 percent of the recommend daily value for iron. A 1-ounce serving contains 152 mg of magnesium, almost 40 percent of the recommended daily needs. Although symptoms of deficiency are rare, magnesium intake in the United States is below recommended levels and can result in loss of appetite, fatigue, seizures and abnormal heart rates. People with poorly controlled diabetes, chronic malabsorptive problems such as Crohn’s disease, older adults and alcoholics are at increased risk for magnesium deficiency.