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Hemp Seeds

Hemp Seeds

Everyday

Hemp seeds are shelled seeds from the Cannabis sativa plant that provide a complete plant-based protein containing all nine essential amino acids. These small, soft-textured seeds deliver a balanced ratio of omega-3 and omega-6 fatty acids, along with notable magnesium and iron content. With their mild nutty flavor, they're commonly sprinkled on oatmeal and salads, blended into smoothies, or incorporated into energy bars—despite their origin, they contain no psychoactive compounds.

Macro Impact

A 3 tbsp serving contains 171 calories, 10g protein, 3g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 171 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size3 tbsp (30 g)
Amount per serving
Calories171
% Daily Value*
Total Fat14g
18%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat11g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium1mg
0%
Total Carbohydrate3g
1%
Dietary Fiber1g
5%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein10g
Vitamin D0mcg
0%
Calcium21mg
2%
Iron3mg
16%
Potassium346mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
1 / 28 g
5%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
11 / 23 g
48%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
3 / 5 g
64%
Omega 6
8 / 19 g
43%
Omega 9
2 g
Protein
Protein
10 / 80 g
12%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
22%
Leucine
1 / 3 g
20%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
19%
Phenylalanine
0 / 2 g
21%
Threonine
0 / 1 g
26%
Tryptophan
0 / 0 g
24%
Valine
0 / 2 g
21%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
34%
Riboflavin, B2
1 / 1 mg
52%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
33 / 400 mcg
8%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
22 / 1k mg
2%
Copper
0 / 1 mg
45%
Iron
3 / 13 mg
22%
Magnesium
193 / 370 mg
52%
Manganese
2 / 2 mg
115%
Phosphorous
452 / 700 mg
65%
Potassium
346 / 3k mg
12%
Selenium
0 / 55 mcg
0%
Sodium
1 / 2.3k mg
0%
Zinc
3 / 10 mg
30%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
2 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Seeds, hemp seed, hulled. USDA Standard Reference, Legacy. Food ID 170148.
  2. 2.Seeds, hemp seeds, hulled. Canadian Nutrient File. Food ID 503362.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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