🥜 Nuts & Seedsveganvegetariangluten free
🌱 Calories in Hemp Seeds
Complete plant protein with a perfect 3:1 omega-6 to omega-3 ratio
Per 100g
553kcal
31g
Protein
8.7g
Carbs
49g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 3 tbsp hemp seeds (30g) |
|---|---|---|
| Calories | 553kcal | 166kcal |
| Protein | 31g | 9.3g |
| Total Carbs | 8.7g | 2.6g |
| — of which Sugar | 1.5g | 0.5g |
| Total Fat | 49g | 14.7g |
| Dietary Fibre | 4g | 1.2g |
| Sodium | 5mg | 2mg |
Macro Breakdown
Protein31g (124 kcal)
Carbohydrates8.7g (34.8 kcal)
Fat49g (441 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium70mg
7% of daily reference intake
Iron7.95mg
57% of daily reference intake
Potassium865mg
25% of daily reference intake
Magnesium700mg
100% of daily reference intake
Zinc9.9mg
99% of daily reference intake
Omega-38.7g
100% of daily reference intake
✅ Key Nutrition Facts
- •31g complete protein per 100g — all essential amino acids
- •Ideal 3:1 omega-6 to omega-3 ratio
- •700mg magnesium per 100g — extraordinarily high
- •Easy to incorporate — sprinkle on anything without cooking
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 1 tbsp (10g) | 10g | 55 kcal | 3.1g |
| 3 tbsp (30g) | 30g | 166 kcal | 9.3g |
| 100g | 100g | 553 kcal | 31g |
Frequently Asked Questions
How many calories in hemp seeds?+
Hemp seeds contain 553 calories per 100g. A 3-tablespoon serving (30g) provides approximately 166 calories with 9.4g protein and 14.7g fat — a nutrient-dense topping that delivers significant protein and healthy fat.
Are hemp seeds a complete protein?+
Yes — hemp seeds are one of the few plant complete proteins, containing all nine essential amino acids including adequate amounts of lysine (often limiting in plant proteins). They are particularly valuable for vegans and vegetarians.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.