1 serving (30 grams) contains 166 calories, 9.5 grams of protein, 14.6 grams of fat, and 2.6 grams of carbohydrates.
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Nutrition Information
Calories |
1328.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 116.8 g | 149% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8.0 mg | 0% | |
| Total Carbohydrates | 20.8 g | 7% | |
| Dietary Fiber | 9.6 g | 34% | |
| Sugars | 8.0 g | ||
| protein | 76.0 g | 152% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 168 mg | 12% | |
| Iron | 19.2 mg | 106% | |
| Potassium | 2880 mg | 61% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Hemp
Hemp seeds, derived from the Cannabis sativa plant, are small, nutty seeds originating from ancient cultures in Asia, used in both culinary and medicinal practices. Known for their dense nutritional profile, they are often incorporated into various cuisines, including smoothies, salads, baked goods, or as an oil. Per 100 grams, hemp seeds provide 553 calories, high-quality protein (31.6g), healthy fats (48.6g primarily omega-3 and omega-6), and significant amounts of fiber (4g). They are rich in minerals such as iron and calcium as well as containing trace levels of vitamin C. Despite their association with cannabis, hemp seeds lack psychoactive compounds, making them safe for regular consumption.
Health Benefits
- Promotes heart health due to their omega-3 and omega-6 fatty acid content, which support cholesterol balance and reduce inflammation.
- Boosts muscle and tissue repair with 31.6g of complete protein per 100g, containing all nine essential amino acids.
- Supports bone health as hemp seeds provide 70mg of calcium per 100g, aiding in the maintenance of bone density.
- Contributes to healthy digestion through their 4g of dietary fiber, which aids in gut health and stool regularity.
Dietary Considerations
Selection and Storage
Store in an airtight container in a cool, dry place, or refrigerate after opening to prolong freshness and prevent oxidation.
Common Questions About Hemp Nutrition
Is hemp high in protein?
Yes, hemp is an excellent source of protein, providing approximately 31.67 grams of protein per 100 grams. This makes it a great plant-based option for those looking to increase their protein intake.
Can I eat hemp on a keto diet?
Yes, hemp is keto-friendly as it is low in carbohydrates, containing only 8.67 grams of carbs per 100 grams, with 4 grams of that being fiber. Its high fat content (48.67 grams) also aligns well with the macronutrient requirements of the keto diet.
What are the health benefits of hemp?
Hemp is rich in healthy fats, including omega-3 and omega-6 fatty acids, which support heart and brain health. It is also packed with protein and fiber, aiding in muscle growth and digestion, while providing essential nutrients like magnesium, iron, and zinc.
What is the recommended portion size for hemp?
A typical serving size of hemp seeds is about 2-3 tablespoons, or 20-30 grams, which provides roughly 10 grams of protein and 170 calories. Adjust portion size based on your nutritional needs and dietary goals.
How does hemp compare to chia or flax seeds?
Hemp seeds are higher in protein (31.67 grams vs. ~18 grams per 100 grams in chia or flax) and contain all 9 essential amino acids, making them a complete protein source. While chia and flax have more fiber, hemp’s nutty flavor and higher fat content make it a versatile choice for many recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
