How many calories are in hemp seeds?

Hulled hemp seeds (hemp hearts) have 553 calories per 100g. The standard 3-tablespoon serving (30g) provides 166 calories, and a single tablespoon adds 55. They are slightly less caloric per ounce than almonds: 155 versus 164.

How much protein is in hemp seeds?

Hemp seeds are exceptional for a plant food at 31.6g of protein per 100g, or 9.5g in a 3-tablespoon serving. Unlike most plant proteins, hemp is a complete protein containing all nine essential amino acids, which makes it especially useful for vegans.

Are hemp seeds keto-friendly?

Yes, hemp seeds are one of the most keto-friendly seeds. A 3-tablespoon serving has only 1.4g net carbs alongside 14.6g of fat, and per 100g they carry just 4.7g net carbs. They add crunch to keto yogurt bowls and salads without threatening a 20g daily limit.

Hemp seeds vs chia seeds: which is better?

They serve different jobs. Hemp wins on protein, 31.6g per 100g versus chia's 16.5g, and has a softer texture for sprinkling. Chia wins on fiber, 34.4g per 100g versus hemp's 4g, and gels in liquid for puddings. Calorie-wise they are close: 155 versus 138 per ounce.

Are hemp seeds a good source of omega-3?

Hemp seeds carry 38.1g of polyunsaturated fat per 100g, including plant omega-3 (ALA) at roughly a 3:1 omega-6 to omega-3 ratio, a better balance than most nuts and seeds. ALA converts to EPA and DHA inefficiently, so fatty fish remains the stronger omega-3 source.

What minerals are in hemp seeds?

Hemp seeds are mineral-dense: 8mg of iron and 1,200mg of potassium per 100g. A 3-tablespoon serving supplies 2.4mg of iron, about 13% of the daily value, plus magnesium and zinc in amounts few other seeds match. All of that comes with just 1.5g of sugar per 100g.

Can hemp seeds get you high?

No. Hemp seeds come from low-THC hemp varieties, and the hulled hearts sold as food contain only trace THC, far below any psychoactive amount. They will not cause impairment, and routine consumption is broadly recognized as safe. The 166 calories per serving are the only real buzz.

Are hemp seeds good for weight loss?

In measured amounts, yes. The 9.5g of protein in a 166-calorie serving supports satiety better than most toppings, but at 553 cal/100g free pouring gets expensive fast; an extra tablespoon is 55 calories. Stick to a measured 1-3 tablespoons on yogurt, oatmeal, or salads.

How should I store hemp seeds?

Refrigerate them. With 38.1g of polyunsaturated fat per 100g, hemp seeds oxidize and go rancid faster than harder nuts at room temperature. An opened bag keeps about 3 months in the fridge or up to a year in the freezer; a sour or fishy smell means they have turned.

All Foods

Calories in Hemp Seeds

USDA Verified · FDC 170148 · Jun 2026

166 calories

per 3 tablespoons (30g)

31.6g

Protein

8.7g

Carbs

48.8g

Fat

Fiber

Per 100g

Serving Sizes & Calories

Serving Size	Weight	Calories
1 tablespoon	10g	55 cal
1 oz	28g	155 cal
3 tablespoonsStandard	30g	166 cal
100g	100g	553 cal

553 calories per 100g

Complete Nutrition Facts

Per 100g

553 calories

Protein31.6g

Carbohydrates8.7g

Sugar1.5g

Fat48.8g

Saturated Fat4.6g

Monounsaturated Fat5.4g

Polyunsaturated Fat38.1g

Fiber4g

Sodium5mg

Potassium1200mg

Calcium70mg

Iron8mg

How Hemp Seeds Compares

Hemp Seeds next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Hemp Seeds	550	31.6g	8.7g	48.8g	4g
Chia Seeds	483	16.5g	42.1g	30.7g	34.4g
Flax Seeds	550	18.3g	28.9g	42.2g	27.3g
Sunflower Seeds	607	18.9g	24.5g	48.4g	7.2g
Pumpkin Seeds	568	30.2g	10.7g	49g	6.5g