Full of all kinds of heart- and gut-healthy nutrients, it's easy to forget that pumpkin seeds are also a major source of plant-based protein. Pumpkin seed protein has been popping up in products like protein powders, bars and shakes more and more over the last few years, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor.
'Even if you are completely vegan, if you eat seeds with legumes, you'll get enough of those essential amino acids.' Gut-healthy fiber Regular pumpkin seeds contain a good amount of fiber, especially if eaten with the shells, Gentile says. With the shells, an ounce of roasted pumpkin seeds provides about 5 grams of fiber compared to about 2 grams for shelled pumpkin seeds, according to the American Heart Association.