Hemp seeds are small but nutrient dense. This guide gives approximate figures for a typical serving so you can compare them with other foods. Numbers vary by brand and crop, so always check your own label.
Hemp Hearts Nutrition at a Glance
| Nutrient | 1 tablespoon (about 10 g) | 3 tablespoons (about 30 g) |
|---|---|---|
| Calories | About 55 | About 165 |
| Protein | About 3 g | About 9 to 10 g |
| Total fat | About 5 g | About 14 to 15 g |
| Carbohydrate | About 1 g | About 2 to 3 g |
| Fibre | Under 1 g | About 1 g |
| Magnesium | About 70 mg | About 200 mg |
| Zinc | About 1 mg | About 3 mg |
| Iron | About 0.8 mg | About 2.5 mg |
What Stands Out
- Protein. Among the higher plant seed sources, with all essential amino acids though lysine is on the lower side.
- Fats. Mostly polyunsaturated, including omega-6 and omega-3. See our omega ratio guide.
- Minerals. A strong source of magnesium, plus useful zinc and iron.
- Low carbohydrate. Little sugar.
Hulled vs Whole Seeds
| Hulled (hemp hearts) | Whole seed | |
|---|---|---|
| Texture | Soft, creamy | Crunchy shell |
| Fibre | Low | Higher |
| Protein density | Higher per gram | Lower per gram |
| Best for | Toppings, smoothies | Baking, fibre |
The full difference is explained in hemp hearts vs hemp seeds.
How They Compare With Other Seeds
Hemp leads on protein while chia and flax lead on fibre. See the side by side in hemp vs chia vs flax.
Things To Keep In Mind
- Seeds are energy dense, so measure servings.
- Store sealed and cool to prevent rancid fats. See hemp shelf life and storage.
- Buy from tested brands, see our brand selection guide.
Frequently Asked Questions
How many calories are in a tablespoon of hemp seeds?
Roughly 55 calories for hulled seeds, depending on brand.
How much protein is in hemp seeds?
About 3 g per tablespoon, or 9 to 10 g in three tablespoons.
Are hemp seeds a complete protein?
They contain all essential amino acids, though lysine is relatively limited, so variety in the diet still matters.
Do hemp seeds contain a lot of fibre?
Hulled seeds have little. Whole seeds with the shell have more.
How many hemp seeds should I eat daily?
Two to three tablespoons is a common serving for adults, started gradually.
Do hemp seeds contain THC or CBD?
Only negligible traces, mainly from surface contamination. Tested brands minimise this.
This article is educational and not medical advice. Values are approximate.
