Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. They also contain a good range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A.
100-g serving of organic pumpkin seeds contains:
15 g of carbohydrate (including 0 g of sugar and 17.9 g of fiber)
5 mg of protein.
21.43 g of fat, of which 3.57 is saturated.
20 mg of calcium.
0.9 g of iron