seeds are especially rich in mono-unsaturated fatty acid, oleic acid, which comprises up to 50 percent of fatty acids them. Oleic acid helps lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. The seeds are also very valuable sources of dietary protein with fine quality amino acids that are essential for growth, especially in children. Nutritional Facts Calories: 635, Carbs: 15 g, Fat: 54 g, Protein: 22 g.