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Hemp Seed Calories
High protein, healthy fats, source of magnesium and zinc
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 tablespoon (medium) of Hemp Seed (30 g) has 166 calories. That works out to 553 calories per 100 g. It contains 2.6 g of carbs, 9.5 g of protein, 14.6 g of fat and 1.2 g of fiber. Its 2.3 mg of Manganese covers 99% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Hemp Seed?
Hemp seed comes from the hemp plant and has a mild, nutty flavour. The whole seeds are pleasantly crunchy, while hulled hemp seeds are softer. They’re easy to add to porridge, yoghurt, salads and soups, or mix into bread and other baked goods. In many places, they’re also sprinkled over smoothie bowls or used to add texture to plant-based meals.
Hemp seed is rich in protein and fats, with less fibre than some other seeds. A 30 g serving is a handy amount to scatter over a meal; its gentle flavour pairs especially well with fruit, grains and vegetables. Start with a small sprinkle if you want the dish’s other flavours to stay in the foreground.
Hemp Seed Nutrition Facts
Selected: 100 g
553
KCAL / 100G
Carbs
8.7g
· 3% DV
Protein
31.6g
· 63% DV
Fat
48.8g
· 63% DV
Fiber
4g
· 14% 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 Seed Vitamins & Minerals
Vitamins
B1
1.28mg · 107% DV
B3
9.2mg · 57% DV
Biotin
16µg · 53% DV
B5
2.2mg · 44% DV
Minerals
Manganese
8mg · 348% DV
Phosphorus
1650mg · 236% DV
Copper
2mg · 222% DV
Magnesium
700mg · 167% DV
How Nutritious Is Hemp Seed?
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.
Hemp Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hemp Seed
To burn the 553 calories in 100 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.
Is Hemp Seed Processed?
NOVA 1
Unprocessed
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 Seed Contain Allergens?
No known major allergens
Which Diets Is Hemp Seed 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 Seed Fat Profile
SATURATED
4.6g
MONOUNSATURATED
5.4g
POLYUNSATURATED
38.1g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
Compare Hemp Seed
Foods Similar to Hemp Seed
Frequently Asked Questions About Hemp Seed
Do hemp seeds get you high?
No, hemp seeds do not get you high. The seed itself does not contain intoxicating levels of THC; tiny traces can sometimes transfer from other plant parts during harvest, but eating hemp seeds is not expected to cause a psychoactive effect.
How do you eat hemp seeds?
Sprinkle hemp seeds over oatmeal, yogurt, salads, or soup, or blend them into smoothies and sauces. Shelled hemp seeds, often called hemp hearts, are soft enough to eat as they are. Add them after cooking to preserve their mild, nutty flavor.
What is the difference between hemp seeds and hemp hearts?
Hemp hearts are hemp seeds with the hard outer shell removed, so they are softer and easier to chew. Whole hemp seeds keep that crunchy shell. Use hemp hearts for a tender topping or blend; choose whole seeds when you want more crunch.
Do hemp seeds need to be soaked before eating?
No, shelled hemp seeds do not need soaking before eating. Their soft texture makes them ready to add straight to meals or blend into drinks. Whole hemp seeds have a tougher shell, so soaking will not make them as soft as hemp hearts.
Can you cook or bake with hemp seeds?
Yes, hemp seeds can be added to baked goods, granola, or cooked dishes. Their delicate oils can develop an unpleasant taste with prolonged, high heat, so they work well sprinkled onto food after cooking or mixed into recipes that bake briefly.
How should you store hemp seeds?
Keep hemp seeds in a tightly sealed container away from heat and light. Refrigerate shelled hemp seeds after opening to help protect their oils from going rancid. Discard them if they smell sharp, paint-like, or stale, or taste bitter.
Can hemp seeds replace chia or flax seeds in recipes?
Sometimes, but hemp seeds do not thicken liquid like chia or ground flax. They add a soft, nutty texture to toppings and smoothies, while chia and flax can help bind or gel a recipe. Choose the substitute according to the job the seed needs to do.
Can hemp seeds be used to make hemp milk?
Yes, blend shelled hemp seeds with water and strain the mixture for a smoother homemade hemp milk. The seeds do not need soaking first. Refrigerate the drink in a sealed container and shake it before serving, since it may separate.
Are hemp seeds the same as marijuana seeds?
They come from the same species, Cannabis sativa, but food-grade hemp seeds are produced from low-THC hemp varieties and do not cause a high. The seeds themselves are not a source of an intoxicating effect, though local rules on hemp products can vary.
Can you eat hemp seeds every day?
Yes, hemp seeds can be eaten daily as part of meals such as breakfast bowls, salads, or smoothies. A modest serving is easy to incorporate; larger amounts add substantially more food energy. If you are new to them, start with a small amount and see how you tolerate it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.