A quarter cup of daily intake of pumpkin seeds as part of an overall healthy diet, which is approximately 30g. This amount will provide you with a good amount of protein, healthy fats, fiber, zinc, selenium, magnesium, and other effective nutrients. A 1-ounce portion of pepitas (roughly 1/4 cup) provides about 150 calories, 15 grams of healthful fat, just a few grams of carbs, and an impressive 8 to 10 grams of plant protein. They’re also nutrient-packed and health-protective. Here are key pumpkin seed perks. - Helps reduce inflammation. - Improves prostate and bladder health. - Regulates blood sugar levels. - Reduces risk of heart disease. - Helps in forming and maintaining healthy bones. - Controls blood pressure. - Pumpkin seeds are high in magnesium and other minerals.