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 |
830 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.0 g | 93% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5 mg | 0% | |
| Total Carbohydrates | 13.0 g | 4% | |
| Dietary Fiber | 6 g | 21% | |
| Sugars | 2.5 g | ||
| protein | 47.5 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 105 mg | 8% | |
| Iron | 12 mg | 66% | |
| Potassium | 1800 mg | 38% | |
* 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 seed
Hemp seeds are small, nutty-flavored seeds derived from the Cannabis sativa plant, which is widely cultivated across the globe, especially in China, Canada, and parts of Europe. These seeds are a staple in vegan and plant-based cuisines, often added to smoothies, salads, and baked goods. Hemp seeds are an excellent source of plant-based protein, offering all nine essential amino acids. They also provide healthy fats, particularly omega-3 and omega-6 fatty acids in an optimal 3:1 ratio, along with dietary fiber and micronutrients such as magnesium, zinc, and iron. A 3-tablespoon serving contains around 166 calories, 10 grams of protein, and 15 grams of healthy fats, making them a nutrient-dense addition to various diets.
Health Benefits
- Rich in omega-3 and omega-6 fatty acids, which support heart health and reduce inflammation.
- High protein content with all essential amino acids aids muscle repair and maintenance.
- Loaded with magnesium, a mineral essential for maintaining healthy bones and regulating blood pressure.
- Contains zinc, which supports immune system function and promotes skin health.
- A source of iron, promoting healthy oxygen transport and reducing risks of anemia.
Dietary Considerations
Selection and Storage
Store hemp seeds in an airtight container in the refrigerator or freezer to maintain freshness and prevent the oils from going rancid.
Common Questions About Hemp seed Nutrition
Is hemp seed high in protein?
Yes, hemp seeds are an excellent source of protein, offering approximately 9.5 grams of protein per 3-tablespoon (30-gram) serving. They contain all nine essential amino acids, making them a complete protein source, which is rare among plant-based foods.
Can I eat hemp seed on a keto diet?
Yes, hemp seeds are keto-friendly as they are low in carbs, with only about 1-2 grams of net carbs per 3-tablespoon (30-gram) serving. They are also rich in healthy fats, which makes them an excellent addition to a ketogenic eating plan.
What are the health benefits of hemp seeds?
Hemp seeds are rich in omega-3 and omega-6 fatty acids, which support heart and brain health. They are also an excellent source of magnesium, phosphorus, and vitamin E, which promote bone health and skin health. Additionally, their high fiber and protein content can support digestion and muscle repair.
What is the recommended serving size for hemp seeds?
The standard serving size of hemp seeds is 3 tablespoons (30 grams), which provides around 170 calories, 9.5 grams of protein, 13.5 grams of fat, and 2 grams of fiber. However, you can adjust the amount depending on your dietary needs and goals.
How do hemp seeds compare to chia or flax seeds?
Hemp seeds contain more protein than chia or flax seeds, with 9.5 grams per 30 grams compared to 4-5 grams. They are also richer in omega-3 and omega-6 fats, but have less fiber than flax or chia. Hemp seeds are softer and easier to eat as they do not need to be ground for absorption, unlike flax seeds.
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.
