Hemp Seed Nutritional Information

Calories, Protein and Omega-3 Fatty Acids

A Complete Nutritional Breakdown

Hemp seeds are a great source of lean protein for vegetarians and vegans and are easy to add to your meals. They're particularly great for vegetarians following a high-protein diet, such as the Slow Carb Diet. You can sprinkle them on salads, noodles dishes and vegetable stir-fries, or add them into a morning breakfast bowl or smoothie. But what nutrients are you getting when you do?

What is the nutritional value of hemp seeds?

According to CalorieCount, one serving of hemp seeds, which is three tablespoons, provides: 

  • Calories: 180, Calories from Fat 126
  • Total Fat 14.0g 22%, 
  • Saturated Fat 1.5g 8%, Polyunsaturated Fat 10.0g, Monounsaturated Fat 1.5g
  • Potassium 300mg 9%
  • Total Carbohydrates 2.0g 1%
  • Dietary Fiber 2.0g 8%
  • Protein 10.0g
  • Vitamin A: 0%, Vitamin C: 0%, Calcium: 2%, Iron: 20%

See also: Hempfu: What is hemp tofu?

Essential Fatty Acids (Omega-3 and Omega-6)

One of the reasons I love hemp seeds is because they're great for getting a little extra protein here and there, but most people love hemp seeds for their essential fatty acids, that is, their Omega 3 and Omega 6 fatty acids. 

Three tablespoons of hemp seeds (one serving) provide 7.5 grams of Omega-6 fatty acids and 3 grams of Omega-3 as well as 0.6 grams of Super Omega-6 Gamma Linolenic Acid (GLA) and 0.3 g Super Omega-3 Stearidonic Acid (SDA).

Along with flax oil and flax seeds, hemp seeds are one of the best vegetarian and vegan sources of Omega-3 and Omega-6 fatty acids. 

Other Nutrients

Along with protein, fiber, and iron, hemp seeds are also a great source of a host of other vital nutrients, including magnesium, thiamin, phosphorus, zinc, copper, manganese and Vitamin E.

How to Use Hemp Seeds

Convinced you should be eating hemp seeds as part of your optimal vegetarian, vegan or healthy diet? Here's a few ways to use hemp seeds and add more healthy hemp and vegetarian Omega-3 and Omega-6 fatty acids to your diet: