Posted on

hemp seeds nutrition data

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.

Other Nutrients

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.

Hemp Seeds

  • Calories 157 8% DV
  • Protein 9 g 18% DV
  • Fat 14 g 18% DV
  • Carbs 2.5 g 1% DV
  • Fiber 1.1 g 4% DV
  • Sugar 0.4 g 1% DV
  • Sodium 1.4 mg 0% DV
  • Calcium 20 mg 2% DV
Nutrition Facts
Serving Size
1oz ( 28g )
Calories 157
% Daily Value *
Total Fat 13.8g 18%
Saturated Fat 1.3g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1.4mg 0%
Total Carbohydrate 2.5g 1%
Dietary Fiber 1.1g 4%
Total Sugars 0.4g 1%

Macronutrients by Daily Value (%DV)

  • Calories 8% DV 157 calories
  • Fat 18% DV 13.8g
  • Saturated Fats 7% DV 1.3g
  • Cholesterol 0% DV 0mg
  • Carbohydrate 1% DV 2.5g
  • Fiber 4% DV 1.1g
  • Sugars 1% DV 0.4g
  • Protein 18% DV 9g

Common Minerals by Daily Value (%DV)

  • Calcium 2% DV 19.9mg
  • Iron, Fe 13% DV 2.3mg
  • Potassium, K 7% DV 340.8mg
  • Sodium 0% DV 1.4mg
  • Magnesium 47% DV 198.8mg
  • Zinc, Zn 26% DV 2.8mg

Common Vitamins by Daily Value (%DV)

  • Vitamin A, RAE 0% DV 0.3μg
  • Vitamin B12


  • Vitamin C 0% DV 0.1mg
  • Vitamin D


  • Vitamin E 2% DV 0.2mg
  • Vitamin K

    Nutrition Facts for Hemp Seeds – Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids.