Nutrition for Hemp Seeds

Calories, Protein, Vitamins and More

image of hemp seeds source

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% 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. Most of the fat in hemp seeds are healthier unsaturated fats.

Hemp seeds are cholesterol free and trans-fat free.

  • 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 cholesterol or trans fat 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. [2]

  • 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. [2]

  • 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

Some other nuts or seeds with similar calories to hemp seeds by weight:

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

Some other nuts or seeds with similar amounts of protein to hemp seeds by weight:

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 milligrams of magnesium.

Vitamins in hemp seeds (1 tbsp):
  • Vitamin a: 0.1 ug
  • Thiamin: 0.1 mg
  • Riboflavin: < 0.1 mg
  • 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.

Similar to Hemp Seeds for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to hemp seeds:

Hemp Seeds Nutrition Chart

Hemp Seeds:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Hemp Seeds in Cooking

Most recipes call for one or two tablespoons of hemp seeds.

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