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Hemp seeds (raw) Calories
Rich in omega-3 and omega-6 fatty acids, high protein, magnesium and zinc source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Hemp seeds (raw) (20 g) has 111 calories. That works out to 553 calories per 100 g. It contains 1.7 g of carbs, 6.3 g of protein, 9.8 g of fat and 0.8 g of fiber. Its 1.5 mg of Manganese covers 66% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Hemp seeds (raw) Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
111
KCAL / 20G
Carbs
1.7g
· 1% DV
Protein
6.3g
· 13% DV
Fat
9.8g
· 13% DV
Fiber
0.8g
· 3% 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 (raw) nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 6.3 g | 13% |
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 2 Tablespoons of Hemp seeds (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 111 kcal |
| 1 teaspoon (small) | 5 g | 28 kcal |
| 1 tablespoon (small) | 10 g | 55 kcal |
| 1 ounce (medium) | 28 g | 155 kcal |
| 3 tablespoon (large) | 30 g | 166 kcal |
| 1 serving (medium) | 30 g | 166 kcal |
| 1 pack (medium) | 50 g | 277 kcal |
| 100 g | 100 g | 553 kcal |
| 1 cup (large) | 135 g | 747 kcal |
Calculated from 553 calories per 100 g.
Frequently Asked Questions About Hemp seeds (raw)
Can raw hemp seeds get you high?
No, eating raw hemp seeds will not make you high. Food-grade hemp seeds come from varieties bred to contain very little THC, the intoxicating compound associated with marijuana; the seeds themselves contain no meaningful amount of it.
How do you eat raw hemp seeds?
Sprinkle raw hemp seeds over oatmeal, yogurt, salads, or soup, or blend them into smoothies and sauces. Their mild flavor works in both sweet and savory dishes, and they can be eaten straight from the package without cooking.
Are hemp seeds and hemp hearts the same thing?
Hemp hearts are the soft inner kernels of hemp seeds, with the hard outer shells removed. Raw hemp seeds may be sold with their shells on; both forms are edible, but hearts are easier to chew and mix into meals.
Can you eat raw hemp seeds without cooking them?
Yes, raw hemp seeds are ready to eat and do not need to be cooked. Use a clean, dry spoon when serving them, and discard seeds that have become damp or developed an off smell.
What do raw hemp seeds taste like?
Raw hemp seeds have a mild, slightly nutty taste. Shelled hemp hearts are softer and creamier, while whole seeds have a firmer, crunchier shell; either form can be added without overpowering the flavor of a dish.
Do raw hemp seeds need to be refrigerated?
Refrigeration is not essential for an unopened package, but it helps raw hemp seeds stay fresh after opening. Their natural oils can turn rancid with prolonged exposure to heat, light, and air, so keep them tightly sealed in a cool, dark place.
Can you roast raw hemp seeds?
Yes, you can roast raw hemp seeds briefly in a dry pan to bring out their nutty flavor. Use low to medium heat, stir frequently, and take them off the heat as soon as they become fragrant, since the small seeds can burn quickly.
Do raw hemp seeds need to be soaked?
No, raw hemp seeds do not need soaking before you eat them. Their soft inner kernels can be sprinkled directly into food; soaking whole, shelled seeds is optional if you want to soften the shells, but use the soaked seeds promptly.
How much raw hemp seed should you eat a day?
A common serving of raw hemp seeds is about two medium tablespoons. Add that amount to a meal and adjust to your preference; using them as a topping or ingredient is an easy way to include them regularly.
Can raw hemp seeds be added to hot food?
Yes, raw hemp seeds can be added to hot food, but prolonged high heat may dull their flavor and affect their delicate oils. For a simple option, sprinkle them over soup, porridge, or cooked vegetables just before serving.
Hemp seeds (raw) Vitamins & Minerals
Vitamins
B1
0.26mg · 22% DV
B3
1.84mg · 12% DV
B5
0.4mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Manganese
1.52mg · 66% DV
Phosphorus
330mg · 47% DV
Copper
0.32mg · 36% DV
Magnesium
140mg · 33% DV
Potassium ⭐
240mg · 7% DV
Sodium
1mg · 0% DV
Hemp seeds (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hemp seeds (raw)
To burn the 111 calories in 2 tablespoon (medium) (20 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 (raw)?
Raw hemp seeds are the edible seeds of the hemp plant, served without roasting. Their flavour is mild and nutty; whole seeds have a firmer crunch, while hulled ones are softer and tender. They are not the same thing as cannabis leaves or flowers.
They’re commonly sprinkled over porridge, yoghurt, salads and soups, or blended into smoothies. Hemp seeds bring a substantial amount of protein and unsaturated fats to a meal; they contain 31.6 g of protein per 100 g. Their rich, slightly earthy taste pairs well with fruit, grains and vegetables. A spoonful is an easy way to add texture and staying power, though the seeds are energy-dense, so a modest serving can be practical.
How Nutritious Is Hemp seeds (raw)?
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 (raw) 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 seeds (raw) Contain Allergens?
No known major allergens
Which Diets Is Hemp seeds (raw) 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 (raw) Fat Profile
SATURATED
0.92g
MONOUNSATURATED
1.08g
POLYUNSATURATED
7.62g
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.