VeganNuts & Seeds

Hemp Seeds

Nutrition Facts Per 100g

Hemp Seeds is a nutrient-dense food prized for its healthy fats, protein, and micronutrient content. Per 100g, it provides 553 kcal, 48.8g of fat, and 31.6g of protein. It stands out for its Polyunsaturated Fat (PUFA) (approximately 526% of a typical adult's daily needs) and Omega-6 Fatty Acids (approximately 207% of a typical adult's daily needs). Review the detailed nutrition data below.

Nutrition Summary

553kcalCalories

31.6gProtein

8.7gCarbs

48.8gFat

4.0gFiber

Protein 23% Carbs 6% Fat 79%

Micronutrients

High in:MagnesiumVitamin B6PhosphorusCalciumIron

Calcium700 mg(70%)

Iron8.0 mg(61%)

Zinc1.6 mg(17%)

Potassium1650 mg(55%)

Sodium5.0 mg(1%)

Magnesium700 mg(197%)

Phosphorus631 mg(90%)

Thiamin (B1)0.3 mg(25%)

Riboflavin (B2)0.2 mg(16%)

Niacin (B3)1.3 mg(8%)

Vitamin C1.0 mg(1%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)120 µg(30%)

Vitamin B61.2 mg(92%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA9.5 g

63%

PUFA31.6 g

526%

Omega-31.5 g

111%

Omega-630.1 g

207%

Limit These2

Saturated Fat4.7 g

Cholesterol0 mg

Common Serving Sizes

1 tbsp30g

166 kcal9.5g protein

1 tsp10g

55 kcal3.2g protein

100 g100g

553 kcal31.6g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Hemp Seeds?

Hemp Seeds contains 553 kcal per 100g. A typical serving (1 tbsp) contains approximately 166 kcal.

How much protein is in Hemp Seeds?

Hemp Seeds provides 31.6g of protein per 100g, which is approximately 63% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Hemp Seeds good for weight loss?

Hemp Seeds provides 553 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Hemp Seeds vegan?

Yes, Hemp Seeds is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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