At a glance
- 9.5 g protein and 166 calories per 3 tbsp (30 g).
- 5.7 g protein per 100 calories: #255 of 536 foods in our USDA list, #2 of 33 in nuts & seeds.
- 1.2 g fiber and 2 mg sodium per serving.
What is hemp seeds like to eat?
Hemp seeds, also called hemp hearts, are soft, hulled seeds with a mild, nutty taste. They need no cooking and blend into smoothies or sprinkle over salads and yogurt, so they are an easy plant protein topper.
How can you eat more hemp seeds?
Try this
Sprinkle over Greek yogurt or oatmealBlend into a smoothieAdd to a salad dressingMix into homemade energy bitesIs hemp seeds good on a GLP-1?
They are soft and small, so a spoonful can be stirred into a little yogurt or smoothie without changing its texture much. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does hemp seeds compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Hemp seeds | 3 tbsp | 9.5 g | 166 | 5.7 g |
| Chia seeds | 1 tbsp | 2 g | 59 | 3.5 g |
| Pumpkin seeds | 1 oz | 8.4 g | 144 | 5.8 g |
| Peanut butter | 2 tbsp | 7.7 g | 188 | 4.1 g |
Close to hemp seeds per calorie: pinto beans (5.9 g), cheddar cheese (5.7 g), chickpeas (5.3 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Buy hulled hemp hearts for a soft texture, and keep the bag in the fridge after opening so they stay fresh.
What's the full nutrition for hemp seeds?
| Nutrient | Per 3 tbsp (30 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 166 | 553 | |
| Protein | 9.5 g | 31.6 g | 19% |
| Fat | 14.6 g | 48.8 g | |
| Saturated fat | 1.4 g | 4.6 g | 7% |
| Carbohydrate | 2.6 g | 8.7 g | |
| Fiber | 1.2 g | 4 g | 4% |
| Sugar | 0.5 g | 1.5 g | |
| Sodium | 2 mg | 5 mg | 0% |
| Calcium | 21 mg | 70 mg | 2% |
| Iron | 2.4 mg | 7.95 mg | 13% |
| Vitamin B12 | Not listed | Not listed | |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, SR Legacy: "Seeds, hemp seed, hulled". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
