How healthy are hemp seeds?
Are hemp seeds healthy? Yes, in sensible portions. Hemp seeds score 59/100 on the HowHealthyIs Score: 100 g provide 553 kcal, 700 mg magnesium and 32 g protein. Hulled hemp seeds are high in protein and magnesium and have a mild, nutty taste. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Hemp seeds rank higher than 59% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium30%
- Protein11%
- Iron8%
- Potassium5%
- Fiber3%
- Calcium1%
- Vitamin E1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 59 minus 4 = 55. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in hemp seeds?
Calories166kcal
Protein9.5g
Carbohydrates2.6g
Fat15g
Fiber1.2g
Sugars0.5g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 553 kcal | 166 kcal | |
| Protein | 32 g | 9.5 g | 19% |
| Carbohydrates | 8.7 g | 2.6 g | 1% |
| Fiber | 4 g | 1.2 g | 4% |
| Sugars | 1.5 g | 0.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 49 g | 15 g | 19% |
| Saturated fat | 4.6 g | 1.4 g | 7% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.3 µg | 0% |
| Vitamin C | 0.5 mg | 0.1 mg | 0% |
| Vitamin E | 0.8 mg | 0.2 mg | 2% |
| Minerals | |||
| Calcium | 70 mg | 21 mg | 2% |
| Iron | 8 mg | 2.4 mg | 13% |
| Potassium | 1200 mg | 360 mg | 8% |
| Magnesium | 700 mg | 210 mg | 50% |
| Sodium | 5 mg | 1.5 mg | 0% |
Source: USDA FoodData Central, "Seeds, hemp seed, hulled" (FDC 170148). Values rounded.
Why are hemp seeds good for you?
- 210 mg magnesium in 3 tbsp, 50% of the daily value. Magnesium contributes to normal muscle function.
- 9.5 g protein in 3 tbsp, 19% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.4 mg iron in 3 tbsp, 13% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Smoothies and yogurt
- Salads and bowls
What should you watch out for?
- Calorie-dense like other seeds. They do not cause a high.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.
How do hemp seeds compare?
Common questions about hemp seeds
How many calories are in hemp seeds?
100 g of hemp seeds has 553 kcal. A typical portion, 3 tbsp (30 g), has about 166 kcal.
How much protein is in hemp seeds?
Hemp seeds have 32 g of protein per 100 g, or about 9.5 g in 3 tbsp.
Are hemp seeds good for weight loss?
Hemp seeds are fairly calorie-dense (553 kcal per 100 g), so portion size matters more than the food itself. 3 tbsp is about 166 kcal.