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.
Nutrients per Tablespoon of Hemp Protein
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If you’re looking for a plant-based protein source, consider hemp. Although hemp seeds come from the Cannabis sativa plant, they won’t make you high. In addition to their protein content, they’re also extremely rich in healthy omega-6 and omega-3 fatty acids. With that said, if you’re eating a hemp-based protein supplement, you’ll sacrifice some of hemp’s other nutrition benefits in exchange for concentrated protein.
Bob’s Red Mill Hemp Protein Powder
As an example, consider the nutrient content of Bob’s Red Mill hemp protein powder. A 1-tablespoon serving contains the following:
- Calories: 116
- Protein: 13.54g
- Fat: 2.9g
- Carbohydrate: 9.67g
- Fiber: 7.7g
- Sugar: 0.97g
- Iron: 6.96mg
- Calcium: 19mg.
Nutiva Organic Hemp Protein
Here’s a second example of the nutrient breakdown for a commercially available hemp protein powder, Nutiva Organic Hemp Protein:
- Calories: 80
- Protein: 11g
- Fat: 4g
- Carbohydrate: 12g
- Fiber: 12g
- Sugar: 1g
- Iron: 4.5mg
- Magnesium: 140mg.
The Nutrients in Raw Hemp Seeds
If you’re not shopping specifically for a protein supplement, you can also buy raw, shelled hemp seeds to add to your smoothies, cold cereals, salads or any snack that you might use pine nuts in. Each tablespoon of raw hemp seeds contains the following nutrient breakdown:
- Calories: 180
- Protein: 10g
- Fat: 14g
- Carbohydrate: 2g
- Fiber: 2g
- Sugar: 1g.
That same tablespoon of hemp seeds also provides 20mg of calcium, 3.6mg of iron, and 180mg of magnesium.
You can also add hemp seeds to hot cereals, but like other plant products rich in healthy oils, hemp seed is at its nutritional best when consumed raw.
Hemp Protein vs. Hemp Seeds
So, what are you giving up when you use a hemp protein powder instead of hemp seeds? Although hemp is an excellent source of protein, you do get more concentrated protein in the hemp-based protein powders: 10g in regular hemp seeds versus 11g to 14g in a protein powder. However, hemp-based protein powders tend to be quite low in the healthy fats that make hemp such a healthy food on its own. A tablespoon of hemp seeds has 14g of fat, compared to roughly 3g or 4g in the same amount of hemp-based protein powder.
While it may be tempting to consider that reduction in fat as an improvement, your body needs a certain amount of the healthy, unsaturated fats present in hemp; the Dietary Guidelines for Americans 2015-2020 recommend getting 25 to 35 percent of your daily calories from healthy fats.
If your priority is finding a plant-based protein, go for the hemp protein powder, which still contains some healthy fats. But if you’re attracted to hemp protein for the healthy fatty acids, you might as well go for the hemp seeds themselves. You’ll get almost as much protein, while maximizing your intake of essential fatty acids that your body can’t make on its own (which means you must get them through your diet).
Nutrients per Tablespoon of Hemp Protein. Hemp comes from the plant variety Cannabis sativa, which is an annual herbaceous plant. The plant grows well and quickly in various conditions making it a valuable crop. The hemp plant is grown for its fiber and seeds but is also used to make hemp oils, building materials and …