Hemp Seed Nutritional Information
Michelle Arnold / EyeEm
Hemp seeds are a great source of lean protein for vegetarians and vegans and are easy to add to your meals. They’re particularly great for vegetarians following a high-protein diet, such as the Slow Carb Diet. You can sprinkle them on salads, noodles dishes and vegetable stir-fries, or add them into a morning breakfast bowl or smoothie. But what nutrients are you getting when you do? What is the nutritional value of hemp seeds?
According to CalorieCount, one serving of hemp seeds, which is three tablespoons, provides:
- Calories: 180, Calories from Fat 126
- Total Fat 14.0g 22%,
- Saturated Fat 1.5g 8%, Polyunsaturated Fat 10.0g, Monounsaturated Fat 1.5g
- Potassium 300mg 9%
- Total Carbohydrates 2.0g 1%
- Dietary Fiber 2.0g 8%
- Protein 10.0g
- Vitamin A: 0%, Vitamin C: 0%, Calcium: 2%, Iron: 20%
Essential Fatty Acids
Hemp seeds are great for getting a little extra protein here and there, but most people love hemp seeds for their essential fatty acids, that is, their Omega 3 and Omega 6 fatty acids.
Three tablespoons of hemp seeds (one serving) provide 7.5 grams of Omega-6 fatty acids and 3 grams of Omega-3 as well as 0.6 grams of Super Omega-6 Gamma Linolenic Acid (GLA) and 0.3 g Super Omega-3 Stearidonic Acid (SDA). Along with flax oil and flax seeds, hemp seeds are one of the best vegetarian and vegan sources of Omega-3 and Omega-6 fatty acids.
Along with protein, fiber, and iron, hemp seeds are also a great source of a host of other vital nutrients, including magnesium, thiamin, phosphorus, zinc, copper, manganese and Vitamin E.
Hemp seeds are great for getting a little extra protein here and there, but most people love them for their essential fatty acids and other nutrients.
Nutrition for Hemp Seeds
Calories, Protein, Vitamins and More
- Jump to:
- Nutrition Summary
- Vitamins and Minerals
- Nutrition Chart
- Hemp Seeds in Cooking
Hemp Seeds Nutrition Summary
One tablespoon of hemp seeds (10 grams or 0.35 oz) contains 55 calories and 3.2 grams of protein. Hemp seeds consists of 5% water, 9% carbohydrates, 32% protein, and 49% fat.
Hemp seeds are an excellent source of a few nutrients, including magnesium and potassium. It also contains significant amounts of protein, iron, thiamin, folate, copper, zinc, manganese and phosphorus.
In one tablespoon of hemp seeds:
- Calories: 55
- Protein: 3.2 g
- Sugar: 0.2 g
- Dietary fiber: 0.4 g
- Fat: 4.9 g, (Saturated: 0.5 g)
- Sodium: 0.5 mg
There is no significant amounts of cholesterol in hemp seeds.
See the Hemp Seeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seeds, hemp seed, hulled.
Calories in Hemp Seeds
Hemp seeds have 55 calories per tablespoon or 550 calories for every 100 grams. Most of its calories are from fat and protein.
73 percent of calories in hemp seeds are from fat, 21% of calories are from protein and 6% of calories are from carbohydrates.
Calories from Carbs
A small portion, or 6% the calories in hemp seeds are from carbohydrates. The carbs in hemp seeds are mostly in the form of dietary fiber and sugar (67% and 33%). An excellent high-fiber food, a single tablespoon of hemp seeds contains 2% of recommended daily values or 0.4 grams of dietary fiber.
- Dietary fiber: 0.4 g
- Sugar: 0.2 g
There is no significant amounts of starch in hemp seeds.
Calories from Fat
The majority, or 73% of the calories in hemp seeds are from fat. Hemp seeds are high in total fat, with 4.9 grams or 8% of recommended daily values per tablespoon. Hemp Seeds are cholestrol free. Most of the fat in hemp seeds are healthier unsaturated fats:
- Total fat: 4.9 g
- Saturated fat: 0.5 g
- Monounsaturated fat: 0.5 g
- Polyunsaturated fat: 3.8 g
There is no significant amounts of cholestrol in hemp seeds.
Omega-3 and Omega-6 in Hemp Seeds
Hemp seeds are a great source of healthy omega-3 fatty acids, containing a total of 1 grams for every tablespoon. It contains significant amounts of alpha linoleic acid. 
- alpha linoleic acid: 1 g
Also a good source of omega-6 fatty acids, every tablespoon of hemp seeds contain a total of 2.9 grams of omega-6. In addition, a large portion of the omega-6 in hemp seeds come from linolenic acid – the only essential omega-6 fatty acid. 
- other omega 6: 0.13 g
- linoleic acid: 2.75 g
The omega-6 to omega-3 ratio in hemp seeds is 2.9: 1.
Calories Similar to Hemp Seeds
Protein in Hemp Seeds
An excellent source of protein, a single tablespoon of hemp seeds contains 6% of recommended daily values or 3.2 grams of protein. In addition, hemp seeds are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.
- Protein: 3.16 g
- Tryptophan: 0.04 g
- Threonine: 0.13 g
- Isoleucine: 0.13 g
- Leucine: 0.22 g
- Lysine: 0.13 g
- Methionine: 0.09 g
- Phenylalanine: 0.14 g
- Valine: 0.18 g
- Histidine: 0.1 g
Protein Similar to Hemp Seeds
Vitamins and Minerals in Hemp Seeds
An good source of nutrients, hemp seeds contain abundant amounts of magnesium and potassium. In fact, a single tablespoon of hemp seeds contains 23% of recommended daily values or 70 mg of magnesium.
Vitamins in hemp seeds (1 tbsp):
- Vitamin a: 0.1 ug
- Thiamin: 0.1 mg
- Riboflavin: Niacin: 0.9 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 0.1 mg
- Vitamin e: 0.1 mg
- Folate: 11 ug
Minerals in hemp seeds (1 tbsp):
- Calcium: 7 mg
- Potassium: 120 mg
- Iron: 0.8 mg
- Magnesium: 70 mg
- Zinc: 1 mg
- Phosphorus: 165 mg
- Copper: 0.2 mg
- Manganese: 0.8 mg
There is no significant amounts of selenium, choline, pantothenic acid, vitamin b12 or vitamin k in hemp seeds.
One tbsp of hemp seeds contains 55 calories and 3.2 grams of protein. Hemp seeds are an excellent source of magnesium and potassium.