How Many Calories in Hemp Seeds? Nutrition Facts & Macros

Hulled hemp seeds have 553 calories (2314 kJ) per 100 g. A typical serving of three tablespoons (30 g) contains approximately 166 calories. 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 — including 8.68 g of omega-3 ALA — make every calorie count. Compared to other seeds, hemp is similar to pumpkin seeds (559 kcal) and lower than sunflower seeds (584 kcal).

Per 100 g, hulled hemp seeds have 48.75 g fat, 31.56 g protein, and 8.67 g carbs (4.0 g fiber, 1.5 g sugar). Net carbs are only 4.67 g. The fat is predominantly polyunsaturated (38.1 g), with an outstanding omega-6:omega-3 ratio of approximately 3:1. Saturated fat is low at 4.6 g. They also provide outstanding minerals: 700 mg magnesium, 1650 mg phosphorus, 1200 mg potassium, 9.9 mg zinc, and 7.95 mg iron per 100 g.

Hemp seeds are among the most nutrient-dense foods available. They provide complete protein (31.56 g per 100 g with all essential amino acids), an optimal omega-6:omega-3 ratio (approximately 3:1), and outstanding minerals — 700 mg magnesium (167% DV), 1200 mg potassium, 1650 mg phosphorus, and 9.9 mg zinc per 100 g. They also contain 7.6 mg manganese, 110 mcg folate, and 0.6 mg vitamin B6. The fat profile is 89% unsaturated, supporting heart health. No THC — hulled hemp seeds are legal worldwide.

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.

It depends on your goal. Hemp seeds have nearly double the protein of chia (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). Flaxseeds have more omega-3 ALA (22.8 g vs 8.68 g). Hemp seeds have superior minerals — 700 mg magnesium vs 335 mg (chia) vs 392 mg (flax). Hemp is a complete protein, while chia and flax are not. For keto, hemp wins with 4.67 g net carbs. Ideally, include all three in your diet.

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. One of the best keto seeds available.