Hemp Seeds

Hemp Seeds – Nutrition Facts (per 100 grams)

Calories: 553 kcal
Protein: 31.6 g
Fat: 48.8 g

• Saturated Fat: 4.6 g
• Monounsaturated Fat: 5.4 g
• Polyunsaturated Fat: 38.1 g
  • Omega-3: 8.7 g
  • Omega-6: 29.4 g
    Carbohydrates: 8.7 g
• Sugars: 1.5 g
• Fiber: 4.0 g
  Cholesterol: 0 mg
  Sodium: 1 mg

Vitamins in Hemp Seeds

• Vitamin A: 0 IU (0% DV)
• Vitamin B1 (Thiamine): 1.3 mg (108% DV)
• Vitamin B2 (Riboflavin): 0.3 mg (23% DV)
• Vitamin B3 (Niacin): 10.0 mg (63% DV)
• Vitamin B6: 0.6 mg (35% DV)
• Vitamin B9 (Folate): 110 µg (28% DV)
• Vitamin C: 0.0 mg (0% DV)
• Vitamin D: 0 µg (0% DV)
• Vitamin E: 0.8 mg (5% DV)
• Vitamin K: 0.0 µg (0% DV)

Minerals in Hemp Seeds

• Calcium: 70 mg (5% DV)
• Phosphorus: 1,100 mg (157% DV)
• Magnesium: 700 mg (175% DV)
• Potassium: 1,200 mg (26% DV)
• Iron: 7.9 mg (44% DV)
• Zinc: 9.9 mg (90% DV)
• Selenium: 5.7 µg (10% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Hemp seeds are a complete plant-based protein source, containing all nine essential amino acids.
• High in polyunsaturated fats, especially omega-3 and omega-6 fatty acids, which promote heart and brain health.
• Rich in magnesium, phosphorus and zinc, important for bone health, energy production, and immune function.
• Contain a significant amount of iron, supporting oxygen transport in the blood.
• Hemp seeds are naturally low in carbohydrates and free of cholesterol, making them ideal for low-carb and heart-healthy diets.
• Excellent as a topping for salads, smoothies, yogurt, or incorporated into baked goods.