Hemp Seeds
Hulled hemp hearts give around 10 g of complete plant protein per 30 g with balanced omega fats.
Nutrition per 100 g
Standardised to 100 g of hemp seeds for fair comparison. Typical serving: 3 tbsp (30 g) — 166 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 553 kcal | 166 kcal | 100 kcal |
| Protein | 31.7 g | 9.5 g | 5.7 g |
| Carbohydrate | 8.7 g | 2.6 g | 1.6 g |
| Fat | 48.7 g | 14.6 g | 8.8 g |
| Fibre | 4 g | 1.2 g | 0.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of hemp seeds, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 37.4 mg | 11.2 mg | 3% |
| Iron | 8.4 mg | 2.5 mg | 47% |
| Magnesium | 500 mg | 150 mg | 119% |
| Phosphorus | 1150 mg | 345 mg | 92% |
| Potassium | 691 mg | 207 mg | 15% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 6.3 mg | 1.9 mg | 57% |
| Selenium | 20.5 µg | 6.2 µg | 37% |
| Copper | 1.2 mg | 0.36 mg | 133% |
| Manganese | 4.1 mg | 1.2 mg | 178% |
Source: USDA FoodData Central — Seeds, pumpkin seeds (pepitas), raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat hemp seeds?
- One of the highest-protein seeds, and a complete protein.
- Soft texture needs no grinding or soaking.
- Favourable omega-6 to omega-3 ratio.
How to include it
- Stir into yogurt or porridge.
- Blend into smoothies for protein without powder.
- Scatter over salads and soups.
Things to consider
- Low in fibre once hulled.
- Delicate oils go rancid — store in the fridge.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Chia Seeds
Two tablespoons supply over 8 g of fibre plus calcium and plant omega-3.
- kcal
- 488
- protein
- 16.7 g
- fibre
- 35 g
per 100 g · Typical serving: 2 tbsp (24 g)
Ground Flaxseed
The richest food source of lignans, plus omega-3 ALA — but only if ground.
- kcal
- 536
- protein
- 18.6 g
- fibre
- 27.1 g
per 100 g · Typical serving: 2 tbsp ground (14 g)
Pumpkin Seeds
One of the best plant sources of magnesium and zinc, with 9 g protein per 30 g.
- kcal
- 560
- protein
- 29.3 g
- fibre
- 5.7 g
per 100 g · Typical serving: 30 g hulled
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