Pumpkin seeds contain several major groups of active constituents: essential fatty acids, amino acids, mucilaginous carbohydrates, phytosterols (e.g. beta-sitosterol), minerals, and vitamins. It takes about 142 seeds to equal 1 ounce (29gms) which supplies 4.2mg or iron and 2.1mg or zinc.
When considering pumpkin seed oil, the cold pressed oil is the best to use since heating destroys some of the essential fatty acids. Cooking with this oil is not recommended for this same reason. The process to obtain this oil is complicated and delicate, making the oil more expensive than some other seed oils.
Pumpkin seeds are best eaten raw. They are great tossed in salads, as part of a trail mix, or ground up and added to other prepared food dishes. Pumpkin seeds may cause an upset stomach, but are otherwise very safe.