Raw shelled pumpkin seeds where the fat content, between 40-50%, is rich in unsaturated fatty acids. Their protein percentage ranges from 30-40%, and they have the highest iron content of any other type of seed. They also contain vitamins E and C. A handful of pumpkin seeds provides 154 calories (kcal). Studies have shown that pumpkin seeds have a soothing effect on prostate problems and help normalize the function of the urinary system.