1 serving (30 grams) contains 166 calories, 9.5 grams of protein, 14.6 grams of fat, and 2.6 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
664 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.4 g | 74% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 10.4 g | 3% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 2 g | ||
| protein | 38 g | 76% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 960 mg | 20% | |
* 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 Shelled hemp seeds
Shelled hemp seeds, also known as hemp hearts, come from the seeds of the Cannabis sativa plant, but they contain negligible levels of THC, the psychoactive compound. Native to Central Asia, hemp seeds are now a popular superfood worldwide, particularly in North American and European cuisine. A nutritional powerhouse, hemp seeds are rich in healthy fats, protein, and fiber. They provide an excellent balance of omega-3 and omega-6 fatty acids, are an exceptional source of plant-based proteins containing all nine essential amino acids, and offer key vitamins such as vitamin E and minerals like magnesium, iron, and zinc. Their mild, nutty flavor makes them versatile for smoothies, salads, or baking.
Health Benefits
- Rich source of omega-3 and omega-6 fatty acids, promoting heart health and reducing inflammation.
- High magnesium content supports bone health, nerve function, and muscle maintenance.
- Excellent plant-based protein source with all nine essential amino acids, making it ideal for muscle repair and vegetarian diets.
Dietary Considerations
Selection and Storage
Store hemp seeds in an airtight container in the refrigerator or freezer to prevent oxidation of the healthy fats and maintain freshness.
Common Questions About Shelled hemp seeds Nutrition
Are shelled hemp seeds high in protein?
Yes, shelled hemp seeds are an excellent source of protein. Three tablespoons (30g) provide about 10 grams of high-quality, complete protein containing all nine essential amino acids. This makes them a great option for both vegans and non-vegans looking to boost their protein intake.
Are shelled hemp seeds suitable for a keto diet?
Yes, shelled hemp seeds are keto-friendly. They are low in net carbs, with just 1-2 grams of net carbs per 3-tablespoon serving, making them an excellent choice for those following a ketogenic diet while wanting to add nutritious fats and proteins.
What are the main health benefits of eating shelled hemp seeds?
Shelled hemp seeds are rich in omega-3 and omega-6 fatty acids, which support heart and brain health. They also contain fiber, magnesium, zinc, and vitamin E, which contribute to gut health, bone density, and immune support. Additionally, their protein and healthy fat content can help with satiety and weight management.
What is the recommended daily serving size of shelled hemp seeds?
A typical serving size of shelled hemp seeds is about 2-3 tablespoons (20-30 grams), which provides a well-rounded boost of protein, healthy fats, and essential nutrients. You can safely consume more, but be mindful of portion sizes to avoid excessive calorie intake, as one serving contains approximately 180 calories.
How do shelled hemp seeds compare to chia seeds or flaxseeds?
Shelled hemp seeds are higher in protein and healthy fats but have less fiber compared to chia or flaxseeds. For example, 30 grams of hemp seeds provide 10g of protein, while chia and flaxseeds offer 4-5g. Hemp seeds also have a nuttier flavor, making them more versatile in savory dishes, whereas chia and flaxseeds are commonly used as thickening agents due to their gel-forming properties.
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.
