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Hemp Seeds Nutrition Facts: Are Hemp Seeds Good for You?
Hulled hemp seeds are a source of high-quality plant protein, polyunsaturated fats, and many essential minerals. A 100-gram serving is high in protein, magnesium, phosphorus, zinc, copper, manganese, and several B vitamins, while being very low in sugar and sodium. They are also high in calories and total fat, so portion size is a key consideration. Their role in a healthy diet depends on your overall nutritional needs and how they are incorporated into meals.
Per 100 g · Seeds, hemp seed, hulled
What stands out in hemp seeds
- High in protein. Hulled hemp seeds contain about 32 grams of protein per 100 grams. This amount provides 63% of the Daily Value (DV) for protein.
- Source of key minerals. A 100-gram serving is high in several minerals, providing 167% of the DV for magnesium, 132% for phosphorus, 330% for manganese, and 178% for copper. It also supplies 44% of the DV for iron.
- High in polyunsaturated fat. Hemp seeds provide about 49 grams of total fat per 100 grams, with no cholesterol. The majority of this fat is polyunsaturated (38 grams), with smaller amounts of monounsaturated (5 grams) and saturated fat (about 5 grams).
- Source of B vitamins. This serving size is high in several B vitamins. It contains 106% of the DV for thiamin (B1), 57% for niacin (B3), 35% for vitamin B6, and 28% for folate.
What to keep in mind
- Hemp seeds are calorically dense, with 553 calories per 100 grams.
- They are also high in total fat, providing 62% of the Daily Value in this serving size.
- The saturated fat content is 23% of the Daily Value per 100 grams.
Hemp Seeds nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 553 kcal | – |
| Protein | 31.6 g | 63% |
| Total fat | 48.8 g | 62% |
| Saturated fat | 4.6 g | 23% |
| Monounsaturated fat | 5.4 g | – |
| Polyunsaturated fat | 38.1 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 8.7 g | 3% |
| Dietary fiber | 4 g | 14% |
| Total sugars | 1.5 g | – |
| Water | 5 g | – |
| Sodium | 5 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 1,200 mg | 26% |
| Calcium | 70 mg | 5% |
| Iron | 8 mg | 44% |
| Magnesium | 700 mg | 167% |
| Phosphorus | 1,650 mg | 132% |
| Zinc | 9.9 mg | 90% |
| Copper | 1.6 mg | 178% |
| Manganese | 7.6 mg | 330% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin E | 0.8 mg | 5% |
| Thiamin (B1) | 1.3 mg | 106% |
| Riboflavin (B2) | 0.28 mg | 22% |
| Niacin (B3) | 9.2 mg | 57% |
| Vitamin B6 | 0.6 mg | 35% |
| Folate (DFE) | 110 mcg | 28% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Hemp Seeds by portion
The nutrition information is based on a 100-gram quantity, which is much larger than a typical serving. A more common portion size is 3 tablespoons (30 grams). This smaller serving of hulled hemp seeds provides 166 calories, about 15 grams of fat, 9.5 grams of protein, and 2.6 grams of carbohydrates, including 1.2 grams of fiber and less than 1 gram of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 tbsp | 30 g | 166 | 9.5 g | 2.6 g | 1.2 g | 14.6 g |
How hemp seeds compares with other nuts and seeds
Compared to 15 other nuts and seeds, hulled hemp seeds are a top source for several nutrients. Per 100 grams, they rank first for protein (32 g), potassium (1,200 mg), magnesium (700 mg), and zinc (9.9 mg). However, they rank among the lowest for total carbohydrates and dietary fiber. Their protein content is similar to that of pumpkin seeds (30 g) and higher than peanuts (26 g) and cashews (18 g). Like these other foods, they are a high-fat food, containing about 49 grams of total fat per 100 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Hemp Seeds | 553 | 31.6 g | 8.7 g | 4 g | 48.8 g |
| Pumpkin Seeds | 559 | 30.2 g | 10.7 g | 6 g | 49 g |
| Cashews | 553 | 18.2 g | 30.2 g | 3.3 g | 43.9 g |
| Pistachios | 560 | 20.2 g | 27.2 g | 10.6 g | 45.3 g |
| Peanuts | 567 | 25.8 g | 16.1 g | 8.5 g | 49.2 g |
Quick answers
How much protein is in hemp seeds?
A standard 3-tablespoon (30 g) serving of hulled hemp seeds contains 9.5 grams of protein. A larger 100-gram portion contains 31.6 grams of protein.
How many calories are in hemp seeds?
There are 166 calories in a 3-tablespoon (30 g) serving of hulled hemp seeds. A 100-gram portion contains 553 calories.
Are hemp seeds high in carbohydrates or sugar?
Hemp seeds are low in carbohydrates and sugar. A 3-tablespoon (30 g) serving has 2.6 grams of total carbohydrates, which includes 1.2 grams of dietary fiber and less than half a gram of sugar.
When to talk to a doctor or dietitian
- At 1,200 mg of potassium per 100 g, hemp seeds is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how hemp seeds fits your situation.
Last updated October 21, 2026