Pumpkin seeds carry good-quality protein. 100 gm seeds provide 30 gm or 54% of recommended daily allowance of protein. Also, the seeds are an excellent source of amino acid tryptophan and glutamate. Crunchy, delicious pumpkin seeds are high in calories; about 559 calories per 100 gm. Also, they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.