Toasted pumpkins seeds are a good source of magnesium, zinc, copper and other minerals. They are also high in good-quality vegetable protein, fiber and monounsaturated fats and are low in sodium if unsalted. Because they are high in calories, they are best consumed in moderation.
A single serving of toasted pumpkin seeds is 64 grams, or a little over 2 ounces. Each serving contains 285 calories and supplies 44 percent of the recommended daily allowance of zinc, 42 percent of the RDA of magnesium, 22 percent of the RDA of copper and 17 percent of the RDA of potassium. Pumpkin seeds also contain significant amounts of manganese, iron, phosphorus and calcium.