What are the benefits of pumpkin seeds? 7 benefits in one look!Pumpkin seeds are the seeds of the pumpkin, which can be eaten as a nutty after baking. An ounce of pumpkin seeds contains about 151 calories, with the main component being fat, followed by protein, carbohydrates, and dietary fiber. also contains a variety of nutrients such as vitamin K, zinc, copper, magnesium, and more, making it quite nutritious and thus known as "super seeds."ture.