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Hemp seeds Calories
Rich in plant protein, fiber, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Hemp seeds (10 g) has 55 calories. That works out to 553 calories per 100 g. It contains 0.9 g of carbs, 3.2 g of protein, 4.9 g of fat and 0.4 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Hemp seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
55
KCAL / 10G
Carbs
0.9g
· 0% DV
Protein
3.2g
· 6% DV
Fat
4.9g
· 6% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 21% · Fat 73%
Hemp seeds nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.46 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.5 mg | 0% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 3.2 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Hemp seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 55 kcal |
| 1 teaspoon (whole) | 3 g | 17 kcal |
| 2 tablespoon (double) | 20 g | 111 kcal |
| 1 ounce (whole) | 28 g | 155 kcal |
| 1 serving (medium) | 30 g | 166 kcal |
| 0.25 cup (quarter) | 40 g | 221 kcal |
| ½ cup (half) | 80 g | 442 kcal |
| 100 g | 100 g | 553 kcal |
| 1 cup (whole) | 160 g | 885 kcal |
Calculated from 553 calories per 100 g.
Frequently Asked Questions About Hemp seeds
What are hemp seeds?
Hemp seeds are the edible seeds of the hemp plant, Cannabis sativa. They are sold whole or with the hard outer shell removed; the shelled version is often called hemp hearts and has a softer texture.
Do hemp seeds get you high?
No, hemp seeds do not get you high; the seeds themselves contain no meaningful intoxicating amount of THC. Small traces can sometimes result from contact with other plant material, so choose hemp seeds sold as food.
How do you eat hemp seeds?
Sprinkle hemp seeds over cereal, salads, soup, or yogurt, or blend them into smoothies and sauces. Their mild, nutty taste also works in baking; add them near the end of cooking when you want to preserve their delicate flavor.
Are hemp hearts the same as hemp seeds?
Hemp hearts are hemp seeds with their hard outer shells removed. They are softer and easier to mix into foods, while whole hemp seeds have a chewier, more fibrous shell; both come from the same plant.
Can you eat hemp seeds raw?
Yes, food-grade hemp seeds can be eaten raw, and they do not need cooking to be edible. Keep them dry and discard any that smell sour, paint-like, or otherwise rancid, since their natural oils can spoil.
Do hemp seeds need to be soaked before eating?
No, hemp seeds do not need soaking before you eat them or add them to most recipes. Soaking is optional when blending them into a drink or sauce, where it can make the seeds easier to process.
How do you make hemp milk from hemp seeds?
Blend shelled hemp seeds with water, then strain the mixture through a fine cloth if you prefer a smoother drink. Refrigerate homemade hemp milk and use it promptly, since it lacks the stabilizers and heat treatment of many packaged versions.
How should you store hemp seeds?
Keep hemp seeds in an airtight container away from heat, light, and moisture. Refrigerating an opened package helps slow rancidity, especially for shelled seeds; throw them away if they develop a bitter, sour, or paint-like smell.
Can eating hemp seeds cause a positive drug test?
It is possible, though uncommon, for hemp foods contaminated with THC to affect a drug test. Hemp seeds themselves are not intoxicating, but if testing has serious consequences for you, avoid hemp products beforehand rather than relying on a guaranteed safe amount.
How are hemp seeds different from chia seeds?
Hemp seeds and chia seeds come from different plants and behave differently in recipes: chia absorbs liquid and forms a gel, while hemp seeds stay relatively soft and do not thicken a drink. They are not interchangeable in every recipe.
Hemp seeds Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
0.92mg · 6% DV
B6
0.06mg · 4% DV
Folate
11µg · 3% DV
Minerals
Manganese
0.76mg · 33% DV
Phosphorus
165mg · 24% DV
Copper
0.16mg · 18% DV
Magnesium
70mg · 17% DV
Potassium ⭐
120mg · 4% DV
Sodium
0.5mg · 0% DV
Hemp seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hemp seeds
To burn the 55 calories in 1 tablespoon (whole) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Hemp seeds?
Hemp seeds are the edible seeds of the hemp plant, used in cuisines around the world. They’re sold whole or hulled, with the latter offering a softer bite. Their mild, nutty flavour works well sprinkled over porridge, yoghurt, salads and soups, or stirred into bread and other baking. In parts of Turkey, the seeds are also roasted and enjoyed as a snack.
They provide plant protein alongside fibre and unsaturated fats; at 31.6 g of protein per 100 g, they’re a concentrated plant-based option. A spoonful is an easy way to add crunch to a meal, but their rich, oily texture means a modest amount is usually enough.
How Nutritious Is Hemp seeds?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Hemp seeds Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Hemp seeds Contain Allergens?
No known major allergens
Which Diets Is Hemp seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Hemp seeds Fat Profile
SATURATED
0.46g
MONOUNSATURATED
0.54g
POLYUNSATURATED
3.81g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.