Nuts & Seeds
Hemp Seeds
Overview
Why eat hemp seeds?
Hemp seeds are small, soft-textured seeds that pack an unusual amount of protein and minerals into a few spoonfuls. They are rich in unsaturated fat, including plant-based omega-3 ALA, and they need no cooking or grinding, so they scatter easily over yogurt, salads and porridge.
Good to know: They are calorie-dense at 553 kcal per 100 g, so a few tablespoons as a topping goes further than eating them by the handful.
Plenty of plant protein
Three tablespoons (30 g) supply 9.47 g of protein, 19% of the Daily Value, which supports muscle repair and helps a meatless meal feel more filling.
Magnesium and zinc powerhouse
A 30 g serving gives 210 mg of magnesium (50% DV) and 2.97 mg of zinc (27% DV), minerals involved in nerve signalling, energy release and immune function.
Omega-3 fats from plants
With 8.68 g of ALA per 100 g, hemp seeds offer an omega-3 fat that diets rich in unsaturated fats link to better heart health.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in hemp seeds?
Calories
553kcal
Protein
32g
Carbs
8.7g
Fat
49g
Fiber
4g
Sugars
1.5g
Minerals
- Calcium70 mg5%
- Iron8 mg44%
- Magnesium700 mg167%
- Phosphorus1,650 mg132%
- Potassium1,200 mg26%
- Sodium5 mg0%
- Zinc9.9 mg90%
- Copper1.6 mg178%
Vitamins
- Vitamin A1 µg0%
- Vitamin C0.5 mg1%
- Vitamin E0.8 mg5%
- Thiamin (B1)1.3 mg106%
- Riboflavin (B2)0.28 mg22%
- Niacin (B3)9.2 mg57%
- Vitamin B60.6 mg35%
- Folate110 µg28%
Other compounds
- Omega-3 ALA8.7 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Seeds, hemp seed, hulled” (SR Legacy, FDC ID 170148).View the USDA record ↗ (opens in a new tab).