Nutrition for Hemp Seeds

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

Calories from Fat

Omega-3 and Omega-6 in Hemp Seeds

Calories Similar to Hemp Seeds

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

• Cashews: same
• Raw Pumpkin Seeds: +1 calories
• Sesame Seeds: +1 calories
• Pistachio: +2 calories

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:

• Almonds: -1 grams
• Pistachio: -1.1 grams
• Almond Butter: -1.1 grams
• Pumpkin Seeds: -1.3 grams

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:

• Raw Pumpkin Seeds: -11 MG
• Flaxseeds: -31 MG
• Brazil Nut: -32 MG
• Sesame Seeds: -34 MG

Hemp Seeds Nutrition Chart

Hemp Seeds in Cooking

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