Hemp Seed Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-12-02

Written and reviewed by the NatureClaim Team




Hemp Seed


Overview of Hemp Seed Nutrition

Scientific Name: Cannabis sativa


Order: Rosales


Family: Cannabaceae


Hemp seeds (Cannabis sativa) are small and brown seeds that can be used to make a wide range of products. Hulled hemp seeds do not have an outer seed coat or shell. Hemp seeds do not contain cannabidiol (CBD), tetrahydrocannabinol (THC), or other cannabinoids; however, the seeds have high amounts of protein (63% daily value [DV]), thiamin (85% DV), magnesium (175% DV), phosphorus (165% DV), zinc (66% DV), copper (80% DV), and manganese (380% DV). Hemp seeds are a rich source of protein providing high amounts of almost every essential amino acids. The vitamin, thiamin, helps with heart function, energy creation, and maintaining one's mental and emotional state. Niacin (46% DV) and vitamin B6 (30% DV) help boost metabolism and energy. Magnesium reduces fatigue and supports muscles, bones, teeth, the nervous system, and mental health. Phosphorus contributes to the normal function of cells in the body, energy creation, and healthy bones and teeth. Zinc is an essential nutrient for the normal development and function of immune cells. Iron (44% DV) supports oxygen production in the body. Copper protects the cells from damaging free radicals. This mineral is also necessary for the creation of energy in the body, immune system, and nervous system. Manganese may protect the body's cells from damage and is important for healthy bones, connective tissues, and energy creation. Potassium (34% DV) helps regulate heartbeat and maintain the function of muscles and nerves. Hemp seeds also contain dietary fiber (16% DV), which relieves constipation and promotes gut health. Hemp seeds can be eaten raw, ground into hemp meal, sprouted, or made into dried sprout powder.



Calories
Name Amount % Daily Value
Calories 553 kcal 28%


Carbohydrates
Name Amount % Daily Value
Total Carbs 8.67 g 3%
Dietary Fiber 4.00 g 16%
Sugars 1.50 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 48.75 g 75%
Saturated Fat 4.60 g 23%
Monounsaturated Fat 5.40 g
Polyunsaturated Fat, total 38.10 g
  • 18:2 n-6 (LA), Omega-6
27.46 g
  • 18:3 n-6 (GLA)
1.34 g
  • 18:3 n-3 (ALA), Omega-3
10.02 g
  • 18:4 n-3 (SDA)
0.62 g
  • 20:5 n-3 (EPA)
- g
  • 22:5 n-3 (DPA)
- g
  • 22:6 n-3 (DHA)
- g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 31.56 g 63%
  • Tryptophan
0.37 g
  • Threonine
1.27 g
  • Isoleucine
1.29 g
  • Leucine
2.16 g
  • Lysine
1.28 g
  • Methionine
0.93 g
  • Cystine
0.67 g
  • Phenylalanine
1.45 g
  • Tyrosine
1.26 g
  • Valine
1.78 g
  • Arginine
4.55 g
  • Histidine
0.97 g
  • Alanine
1.53 g
  • Aspartic Acid
3.66 g
  • Glutamic Acid
6.27 g
  • Glycine
1.61 g
  • Proline
1.60 g
  • Serine
1.71 g


Vitamins
Name Amount % Daily Value
Vitamin C 0.50 mg 1%
Thiamin 1.28 mg 85%
Riboflavin 0.28 mg 16%
Niacin 9.20 mg 46%
Pantothenic Acid - mg -
Vitamin B6 0.60 mg 30%
Folate, total 110.00 mg 28%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
110.00 mcg
Choline - mg
Betaine - mg
Vitamin B12 - mcg -
Vitamin A, total 11.67 IU 0%
  • Retinol Acitiviy Equivalent
1.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
7.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene - mcg
Lutein and Zeaxanthin - mcg
Vitamin E, total 1.19 IU 4%
  • Alpha-Tocopherol
0.80 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D - IU -
Vitamin K (phylloquinone) - mcg -
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 70.00 mg 7%
Iron 7.95 mg 44%
Magnesium 700.00 mg 175%
Phosphorus 1650.00 mg 165%
Potassium 1200.00 mg 34%
Sodium 5.00 mg 0%
Zinc 9.90 mg 66%
Copper 1.60 mg 80%
Manganese 7.60 mg 380%
Selenium - mcg -
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 4.96 g
Ash 6.06 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.