Pumpkin seeds, also known as pepitas, are one of the most healthful seeds available, according to the World's Healthiest Foods website. Pumpkin seeds can be found all year but they are freshest during the fall season. The sweet and nutty seed is high in the heart-healthy polyunsaturated fat and is a source of a number of different vitamins and minerals.
Calories
As with most seeds, pumpkin seeds are high in calories, with a one-quarter cup serving providing 186 calories. To prevent excess calorie intake and weight gain, the addition of pumpkin seeds to the diet should replace other high-calorie foods, such as high-fat cheese or butter.
Protein
A one-quarter cup serving of pumpkin seeds provides 8 g of protein, the same amount of protein found in one cup of milk.
Fat
The majority of the calories from the pumpkin seed come from fat. A one-quarter cup serving provides 15 g of total fat; most of that is polyunsaturated. Polyunsaturated fats, when consumed in moderation, help to lower blood cholesterol levels, according to the American Heart Association. Pumpkin seeds also contain high amounts of essential Omega-6 fatty acids.
Carbohydrates
Pumpkin seeds are not a significant source of carbohydrate, with about 6 g in a one-quarter cup serving. One-sixth of that is in the form of dietary fiber, most of which is insoluble fiber. Insoluble fiber helps alleviate constipation and bulks stool, according to MayoClinic.com.
Vitamins
Pumpkin seeds contain a variety of different vitamins including vitamin A, B vitamins, vitamin E, some vitamin C and folate. Vitamin K is the most abundant vitamin found in the pumpkin seed with 17 micrograms, or mcg, in a one-quarter cup serving, meeting 22 percent of an adult's daily needs. Vitamin K is a fat-soluble vitamin, meaning it needs to be dissolved in fat to be absorbed, and is necessary for blood clotting, according to the National Institutes of Health's Medline Plus. Vitamin E is also fat-soluble. The fat in the pumpkin seed makes it possible for the body to make use of its fat-soluble vitamins.
Minerals
Pumpkin seeds are also a source of minerals including copper, iron, magnesium, phosphorus, potassium, zinc and selenium. They contain high amounts of manganese, 1.04 mg in a one-quarter cup serving, meeting more than 50 percent of an adult's daily needs. Manganese is needed for the formation of various enzymes, including the manganese superoxide dismutase, an antioxidant that protects cells from oxidative damage, according to the Linus Pauling Institute.
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