Pumpkin seeds

 Healthy seeds and benefits

Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats.

A 1-ounce (28-gram) serving of pumpkin seeds contains (37):

Calories: 151

Fiber: 1.7 grams

Protein: 7 grams

Monounsaturated fat: 4 grams

Omega-6 fats: 6 grams

Manganese: 42% of the RDI

Magnesium: 37% of the RDI

Phosphorus: 33% of the RDI