How Many Calories in Hemp Seeds? Nutrition & Macros
Three tablespoons of hemp seeds (30 g) have 166 calories
Protein 9.5g · Carbs 2.6g · Fat 14.6g
Hemp seeds (hemp hearts) are a nutritional standout with the highest protein content of any common seed — 31.56 g per 100 g, and it is a complete protein containing all 9 essential amino acids. With 553 kcal, 48.75 g of fat, and only 8.67 g of carbs per 100 g, they are exceptionally nutrient-dense. Their mineral profile is extraordinary: 700 mg of magnesium (167% DV), 1200 mg of potassium, and 1650 mg of phosphorus per 100 g. Hemp seeds also provide a near-ideal omega-6 to omega-3 ratio of approximately 3:1, considered optimal for reducing inflammation. Three tablespoons (30 g) deliver about 166 kcal and 9.5 g of complete protein. Their mild, nutty flavour makes them easy to add to smoothies, salads, yogurt, or oatmeal. Here is everything you need to know about hemp seed calories and macros, based on USDA data. Hemp seeds contain only about 5% water by weight.
2314 kJ · per 100g · Water: 4.96 g
Calorie Calculator: Hemp Seeds (Hulled)
30 g Hemp Seeds (Hulled) contains 166 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 tablespoons (30 g) | 166 kcal | 9.5g | 2.6g | 14.6g |
| 1 tablespoon (10 g) | 55 kcal | 3.2g | 0.9g | 4.9g |
| 100 grams | 553 kcal | 31.6g | 8.7g | 48.8g |
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Hemp Seeds (Hulled) — Nutrition Facts
| Hemp Seeds (Hulled) | per 100g |
|---|---|
| Calories | 553 kcal |
| Protein | 31.56 g |
| Fat | 48.75 g |
| Carbs | 8.67 g |
| Fiber | 4 g |
| Sugar | 1.5 g |
| Sodium | 5 mg |
| Potassium | 1200 mg |
| Magnesium | 700 mg |
| Phosphorus | 1650 mg |
| Vitamin C | 0.5 mg |
| Vitamin B6 | 0.6 mg |
| Folate | 110 mcg |
| Manganese | 7.6 mg |
| Water | 4.96 g |
Source: USDA FoodData Central (FDC ID: 170148) · Data verified April 2026
Variations
Hulled / hearts (default)
553 kcal, 31.56 g protein, 48.75 g fat, 4.0 g fiber per 100 g. The most common form — outer shell removed, soft and ready to eat. Mild, nutty flavour. Best sprinkled on salads, smoothies, yogurt, or oatmeal. Store in the refrigerator or freezer to preserve freshness, as the high unsaturated fat content can cause rancidity at room temperature.
Hemp protein powder
Approximately 370 kcal per 100 g with about 50 g protein, 10 g fat, and 20 g carbs (mostly fiber). Made by cold-pressing hemp seeds to remove most of the oil, then grinding the remaining cake into a fine powder. This concentrates the protein while reducing the fat. The flavour is earthier than whole seeds. A typical serving (30 g) provides about 15 g protein and 111 kcal. Good for smoothies, baking, or mixing into oatmeal. Less omega-3 than whole seeds due to oil removal.
Dietary Perspectives
For Weight Loss
Hemp seeds are calorie-dense at 553 kcal per 100 g — three tablespoons (30 g) have 166 kcal. However, the exceptional protein content (31.56 g per 100 g) and fiber (4 g) provide strong satiety. Use as a topping — one tablespoon (10 g, ~55 kcal) on yogurt, salads, or smoothies adds flavour and nutrition without excessive calories. The complete amino acid profile makes hemp seeds one of the best plant-based protein sources for vegetarian weight loss. The magnesium (700 mg) supports metabolism and muscle function. Weigh your portions — it is easy to overeat from the bag.
For Athletic Performance
Hemp seeds are an elite plant protein source — 31.56 g per 100 g, complete with all 9 essential amino acids, which is rare for plants. The outstanding magnesium (700 mg per 100 g = 167% DV) supports muscle function and recovery. Potassium (1200 mg) helps maintain electrolyte balance during intense training. The omega-6:omega-3 ratio of approximately 3:1 is considered optimal for reducing exercise-induced inflammation. Three tablespoons (30 g) provide 9.5 g of complete protein — excellent as a post-workout snack on yogurt or in a smoothie. The high fat content (48.75 g) provides sustained energy for endurance athletes. Especially valuable for vegan athletes who need a complete amino acid source.
For Keto
Hemp seeds are excellent for keto — only 4.67 g net carbs per 100 g (8.67 g total carbs minus 4.0 g fiber). Three tablespoons (30 g) have just 1.4 g net carbs. The high fat content (48.75 g per 100 g) fits keto macros perfectly. Sprinkle on salads, add to smoothies, or eat straight — their mild flavour pairs well with everything. The 31.56 g of complete protein per 100 g supports muscle maintenance during ketosis. The magnesium (700 mg) and potassium (1200 mg) are especially valuable on keto, where electrolyte needs increase significantly. Better keto profile than chia seeds (4.67 g net carbs vs ~8 g) with far more protein. One of the best keto foods available.
Frequently Asked Questions
How many calories are in hemp seeds?
Three tablespoons of hemp seeds (30 g) contain approximately 166 calories. Per 100 g, hulled hemp seeds have 553 calories (2314 kJ). They are calorie-dense due to their high fat content (48.75 g per 100 g), but the exceptional protein (31.56 g) and healthy fats make every calorie count. Compared to other seeds, hemp seeds are similar to pumpkin seeds (559 kcal) and lower than sunflower seeds (584 kcal).
How much protein is in hemp seeds?
Hemp seeds contain an impressive 31.56 g of protein per 100 g — the highest of any commonly eaten seed. Three tablespoons (30 g) provide about 9.5 g of protein. What makes hemp protein special is that it is a complete protein, containing all 9 essential amino acids. The two main proteins in hemp are edestin and albumin, both highly digestible. This makes hemp seeds one of the best plant-based protein sources, especially for vegans and vegetarians.
Are hemp seeds healthy?
Hemp seeds are among the most nutrient-dense foods available. They provide complete protein (31.56 g per 100 g), an optimal omega-6:omega-3 ratio (approximately 3:1), and outstanding minerals — 700 mg magnesium (167% DV), 1200 mg potassium, and 1650 mg phosphorus per 100 g. They also contain 7.6 mg manganese, 110 mcg folate, and 0.6 mg vitamin B6. The fat profile is predominantly unsaturated, supporting heart health. Three tablespoons daily provides a significant protein and mineral boost.
Are hemp seeds a complete protein?
Yes — hemp seeds are one of the few plant foods that provide a complete protein with all 9 essential amino acids. Per 100 g they deliver 31.56 g of protein, comparable to many animal sources. The two main proteins, edestin (~65%) and albumin (~35%), are both easily digested. While hemp has slightly lower lysine compared to soy, the overall amino acid profile is well-balanced and sufficient for daily protein needs. This makes hemp seeds particularly valuable for vegan and vegetarian diets.
Are hemp seeds keto-friendly?
Hemp seeds are excellent for keto. Per 100 g they have only 8.67 g total carbs minus 4.0 g fiber = about 4.67 g net carbs. Three tablespoons (30 g) contain just 1.4 g net carbs — negligible for a 20 g daily limit. The high fat content (48.75 g per 100 g) fits keto macros perfectly, and the 31.56 g of protein supports muscle maintenance. The magnesium (700 mg) and potassium (1200 mg) are especially valuable on keto, where electrolyte needs increase.
Hemp seeds vs chia seeds — which is better?
It depends on your goal. Hemp seeds have nearly double the protein (31.56 g vs 16.54 g per 100 g) and far fewer carbs (8.67 g vs 42.12 g), making them better for high-protein and keto diets. Chia seeds have vastly more fiber (34.4 g vs 4.0 g) and more omega-3 ALA. Hemp seeds provide superior minerals — 700 mg magnesium vs 335 mg, and 1200 mg potassium vs 407 mg. Hemp seeds are also a complete protein, while chia is not. For keto, hemp wins on net carbs (4.67 g vs ~8 g). Ideally, include both in your diet.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hemp Seeds (Hulled) | 553 | 31.56g | 8.67g | 48.75g |
| Chia Seeds (Dried) | 486 | 16.54g | 42.12g | 30.74g |
| Flaxseeds | 534 | 18.29g | 28.88g | 42.16g |
| Pumpkin Seeds (Dried Kernels) | 559 | 30.23g | 10.71g | 49.05g |
| Sunflower Seeds (Dried) | 584 | 20.78g | 20g | 51.46g |
per 100g
Per 100 g, hulled hemp seeds have 553 kcal with an outstanding 31.56 g of complete protein, 48.75 g of fat, and only 8.67 g of carbs (4.67 g net). They provide exceptional minerals: 700 mg magnesium (167% DV), 1200 mg potassium, and 1650 mg phosphorus. Compared to chia seeds (486 kcal, 16.54 g protein), hemp seeds offer nearly double the protein and far fewer carbs.
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