Calories in Hemp Seeds: Nutrition Facts & Serving Sizes
Per 3 tbsp (30g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Hemp seeds pack 553 calories per 100g, making a standard 3-tablespoon serving about 166 calories with 9.5g of protein, 14.6g of fat, and just 2.6g of carbs. These tiny seeds are one of the most complete plant-based protein sources available, containing all nine essential amino acids. They deliver 48.8g of fat per 100g, primarily polyunsaturated fats including omega-3 and omega-6 fatty acids. With 31.6g of protein per 100g, hemp seeds rival many animal protein sources. They are also a standout source of magnesium at 700mg per 100g, which supports muscle function and recovery. Carbs are minimal at 8.7g per 100g with 4g of fiber, making them one of the most keto-friendly seed options you can find.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 tbsp (30g) | 165.9 | 9.5g | 2.6g | 14.6g | 1.2g |
| 100g | 553 | 31.6g | 8.7g | 48.8g | 4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 553 | 28% |
| Protein | 31.6g | 63% |
| Total Fat | 48.8g | 63% |
| Saturated Fat | 4.6g | 23% |
| Total Carbohydrates | 8.7g | 3% |
| Dietary Fiber | 4g | 14% |
| Sugars | 1.5g | 3% |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4.6g | 2% |
| Calcium | 70mg | 5% |
| Iron | 8mg | 44% |
| Potassium | 1200mg | 26% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 0.5mg | 1% |
| Vitamin B6 | 0.6mg | 35% |
| Magnesium | 700mg | 167% |
| Phosphorus | 1650mg | 132% |
| Zinc | 9.9mg | 90% |
| Folate | 110mcg | 28% |
| Thiamin (B1) | 1.3mg | 108% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 9.2mg | 57% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Hemp Seeds
Hemp seeds are a rare plant-based complete protein source, delivering all nine essential amino acids your body cannot produce on its own. This makes them exceptionally valuable for anyone who trains hard and relies on plant-based nutrition to hit their protein targets.
The fat profile is where hemp seeds really stand out. They contain 38.1g of polyunsaturated fat per 100g, including both omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) fatty acids in a ratio widely considered optimal for reducing inflammation and supporting cardiovascular health. This matters for recovery after training sessions.
Hemp seeds are loaded with magnesium at 700mg per 100g. Magnesium plays a critical role in over 300 enzymatic reactions, including muscle contraction, protein synthesis, and energy production. Most adults are deficient in this mineral, and hemp seeds are one of the densest food sources available.
At 9.9mg of zinc per 100g, hemp seeds also support hormone production and immune function. Iron content comes in at 8mg per 100g, supporting oxygen transport and endurance. The combination of high protein, healthy fats, and key minerals makes hemp seeds one of the most nutrient-dense additions you can make to any shake, bowl, or snack.
Dietary Considerations
Hemp seeds are naturally gluten-free, making them safe for those with celiac disease or gluten sensitivity. They are 100% vegan and plant-based, with zero cholesterol. At only 2.6g of net carbs per 3-tablespoon serving, they are an excellent fit for ketogenic and low-carb diets. The high fat and protein content makes them highly satiating, which supports calorie control and fat loss goals. Hemp seeds contain no added sugar and no artificial ingredients. They are paleo-friendly and whole30-compliant. Their complete amino acid profile makes them one of the best protein options for vegans and vegetarians who need to support muscle building without animal products.
Daily Intake (100g)
100g of hemp seeds provides 28% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in hemp seeds?
Hemp seeds contain 553 calories per 100g. A typical 3-tablespoon (30g) serving contains about 166 calories.
Is hemp seeds good for weight loss?
Hemp seeds can support weight loss due to their high protein and fiber content, which promote satiety. A 3-tablespoon serving provides 9.5g of protein and 1.2g of fiber at 166 calories. The key is portion control since they are calorie-dense at 553 calories per 100g.
How much protein in hemp seeds?
Hemp seeds contain 31.6g of protein per 100g, and 9.5g per standard 3-tablespoon serving. They are a complete protein, meaning they provide all nine essential amino acids.
Are hemp seeds keto-friendly?
Yes. Hemp seeds are one of the best keto-friendly seeds available, with only 2.6g of net carbs per 3-tablespoon serving. Their high fat content at 14.6g per serving makes them a great fit for ketogenic macros.
Do hemp seeds contain omega-3 fatty acids?
Yes. Hemp seeds are an excellent source of omega-3 fatty acids in the form of alpha-linolenic acid (ALA), part of their 38.1g of polyunsaturated fat per 100g. They also provide omega-6 in a favorable ratio.
Are hemp seeds the same as marijuana?
No. Hemp seeds come from the Cannabis sativa plant but contain negligible levels of THC (the psychoactive compound in marijuana). They are legal, safe to consume, and will not cause any psychoactive effects.
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