Flaxseed vs hemp seeds: which is healthier?
They are about equally nutrient-dense: flaxseed scores 58/100 and hemp seeds 59/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Flaxseed
534 kcal per 100 g. 1 tbsp ground: 7 g
Hemp seeds
553 kcal per 100 g. 3 tbsp: 30 g
Which to pick for your goal
- Fewer caloriesAbout even534 vs 553 kcal per 100 g
- More proteinHemp seeds18 vs 32 g per 100 g
- More fiberFlaxseed27 vs 4 g per 100 g
- Less sugarAbout even1.6 vs 1.5 g per 100 g
- More potassiumHemp seeds813 vs 1200 mg per 100 g
- Less saturated fatFlaxseed3.7 vs 4.6 g per 100 g
Nutrition side by side
| Nutrient | Flaxseed, 100 g | Hemp seeds, 100 g | Flaxseed, 7 g | Hemp seeds, 30 g |
|---|---|---|---|---|
| Calories | 534 kcal | 553 kcal | 37 kcal | 166 kcal |
| Protein | 18 g | 32 g | 1.3 g | 9.5 g |
| Carbohydrates | 29 g | 8.7 g | 2 g | 2.6 g |
| Sugars | 1.6 g | 1.5 g | 0.1 g | 0.5 g |
| Fiber | 27 g | 4 g | 1.9 g | 1.2 g |
| Fat | 42 g | 49 g | 3 g | 15 g |
| Saturated fat | 3.7 g | 4.6 g | 0.3 g | 1.4 g |
| Vitamin C | 0.6 mg | 0.5 mg | <0.1 mg | 0.1 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 0.3 µg |
| Potassium | 813 mg | 1200 mg | 57 mg | 360 mg |
| Iron | 5.7 mg | 8 mg | 0.4 mg | 2.4 mg |
| Calcium | 255 mg | 70 mg | 18 mg | 21 mg |
| Magnesium | 392 mg | 700 mg | 27 mg | 210 mg |
| Sodium | 30 mg | 5 mg | 2.1 mg | 1.5 mg |
Last updated . Scores use the HowHealthyIs Score method.