Edible seeds offer a variety of nutritional value including vitamins and minerals. Squash as a vegetable provides vitamin C and B1 along with beta carotene that supports a healthy immune system. Squash seeds, like pumpkin seeds, also provide dietary benefits. Because they're high in fat and oils, limit the consumption of squash seeds to about 1/4 cup, three times a week
One cup of squash seeds has about 5 g of dietary fiber. According to Colorado State University, fiber is excellent for helping the digestive process. The average adult needs 20 to 35 g of dietary fiber daily.
Squash seeds provide Omega 3 and Omega 6 fatty acids. The Mayo Clinic says that Omega 3 promotes heart heath and reduces the risk of cardiovascular disease. A half cup of squash seeds contains about 25 mg of Omega 6 and Omega 3.
Your heart, muscles and kidneys need magnesium. This mineral supports your bones and teeth too. Squash seeds contain about 45 percent of your daily nutritional requirements for magnesium in just 1/4 cup.
There are 6 g of protein in 1/2 cup of squash seeds. Your body uses protein to repair tissue, build bones and muscle, and create body chemicals. The average adult needs about 50 g of protein daily.