Hemp seeds vs sesame seeds: which is healthier?

They are about equally nutrient-dense: hemp seeds scores 59/100 and sesame seeds 55/100, 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.

Hemp seeds

59/100Moderate nutrient density

553 kcal per 100 g. 3 tbsp: 30 g

Sesame seeds

55/100Moderate nutrient density

573 kcal per 100 g. 1 tbsp: 9 g

Which to pick for your goal

Fewer caloriesAbout even553 vs 573 kcal per 100 g
More proteinHemp seeds32 vs 18 g per 100 g
More fiberSesame seeds4 vs 12 g per 100 g
Less sugarSesame seeds1.5 vs 0.3 g per 100 g
More potassiumHemp seeds1200 vs 468 mg per 100 g
Less saturated fatHemp seeds4.6 vs 7 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Hemp seeds, 100 g	Sesame seeds, 100 g	Hemp seeds, 30 g	Sesame seeds, 9 g
Calories	553 kcal	573 kcal	166 kcal	52 kcal
Protein	32 g	18 g	9.5 g	1.6 g
Carbohydrates	8.7 g	23 g	2.6 g	2.1 g
Sugars	1.5 g	0.3 g	0.5 g	<0.1 g
Fiber	4 g	12 g	1.2 g	1.1 g
Fat	49 g	50 g	15 g	4.5 g
Saturated fat	4.6 g	7 g	1.4 g	0.6 g
Vitamin C	0.5 mg	0 mg	0.1 mg	0 mg
Vitamin A	1 µg	0 µg	0.3 µg	0 µg
Potassium	1200 mg	468 mg	360 mg	42 mg
Iron	8 mg	15 mg	2.4 mg	1.3 mg
Calcium	70 mg	975 mg	21 mg	88 mg
Magnesium	700 mg	351 mg	210 mg	32 mg
Sodium	5 mg	11 mg	1.5 mg	1 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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