2 tablespoon (medium) of Hemp seed flour (20 g) has 65 calories. That works out to 325 calories per 100 g. It contains 1.7 g of carbs, 6.6 g of protein, 2.2 g of fat and 7.6 g of fiber. Its 1 mg of Manganese covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Hemp seed flour?

Hemp seed flour is made by finely grinding hemp seeds, often after some of their oil has been pressed out. It has a muted green-brown colour, a slightly grainy texture and an earthy, nutty flavour. In home kitchens, it can be stirred into porridge or yoghurt, or added to bread, pancakes and savoury bakes. Since it does not behave like wheat flour in a rising dough, it is usually blended with another flour rather than used on its own.

Its standout nutritional qualities are its high protein and fibre content, alongside relatively little carbohydrate; 100 g provides 33 g of protein. Try a small amount first, pairing its robust flavour with banana, cocoa or yoghurt, or swap it for just part of the flour in a familiar recipe.

Hemp seed flour Nutrition Facts

Selected: 100 g

325

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

33g

· 66% DV

Fat

11g

· 14% DV

Fiber

38g

· 136% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 50% · Fat 37%

Hemp seed flour Vitamins & Minerals

Vitamins

0.4mg · 33% DV

Folate

110µg · 28% DV

Biotin

8µg · 27% DV

0.35mg · 21% DV

Minerals

Copper

2mg · 222% DV

Manganese

5mg · 217% DV

Phosphorus

1250mg · 179% DV

Magnesium

520mg · 124% DV

How Nutritious Is Hemp seed flour?

Nutrient density

Very high

82/ 100

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

High

68/ 100

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 flour Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Hemp seed flour

To burn the 325 calories in 100 g:

🚶

80min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

38min

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 flour Processed?

NOVA 3

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 seed flour Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Hemp seed flour 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 flour Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.3g

POLYUNSATURATED

8.5g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare Hemp seed flour

🌿vs🍚

Hemp seed flour vs Bulgur Pilaf205 kcal more per 100 g

→🌿vs🍝

Hemp seed flour vs Whole wheat pasta201 kcal more per 100 g

→🌿vs🥖

Hemp seed flour vs Breadstick85 kcal fewer per 100 g

→🌿vs🥯

Hemp seed flour vs Simit15 kcal fewer per 100 g

→

Foods Similar to Hemp seed flour

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Hemp seed flour

What is hemp seed flour?

Hemp seed flour is a finely ground flour made from hemp seeds, with a greenish color and a mild, earthy, nutty flavor. Some versions are made from seeds after part of their oil has been removed, so products can differ.

How do you use hemp seed flour?

Stir hemp seed flour into smoothies, porridge, yogurt, or soups, or use it in baking. Its flavor works especially well in savory breads and crackers; mixing it with other flours usually gives baked goods a better texture.

Can you bake with hemp seed flour?

Yes, you can bake with hemp seed flour, but it works best as part of a flour blend. It has no gluten, so combining it with another flour helps cakes, muffins, and bread hold their shape.

Can hemp seed flour replace all-purpose flour?

No, hemp seed flour usually cannot replace all-purpose flour cup for cup. It does not provide gluten for structure and can make baked goods dense or crumbly, so use it to replace only part of the flour in a recipe.

What does hemp seed flour taste like?

Hemp seed flour tastes mildly nutty, earthy, and grassy. Its flavor can stand out in delicate sweets, but it pairs well with cocoa, banana, and spices in baked goods, or with herbs and savory ingredients in bread.

Does hemp seed flour contain THC or get you high?

No, food-grade hemp seed flour does not get you high. Hemp seeds are not the intoxicating part of the plant and contain no meaningful amount of THC; hemp food products are different from cannabis products used for intoxication.

Can you eat hemp seed flour raw?

Yes, hemp seed flour can be eaten without cooking when mixed into foods such as yogurt or smoothies. Mixing it into something moist also helps prevent the fine powder from clumping or feeling dry in your mouth.

How should you store hemp seed flour?

Keep hemp seed flour sealed in a cool, dry place away from direct light. Because it contains oil, heat and air can make it lose freshness; refrigerating an opened package can help preserve its flavor.

Is hemp seed flour the same as hemp protein powder?

No, hemp seed flour is ground seed, while hemp protein powder is generally made by processing seeds to concentrate their protein. The names and methods can vary, so the two products may behave differently in recipes.

Why can hemp seed flour make baked goods dense?

Hemp seed flour can make baked goods dense because it lacks gluten, which helps dough stretch and trap air. Its fiber also changes how a batter holds moisture, so recipes often need a flour blend and careful adjustment.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026