How many calories are in hemp seeds?
Hemp seeds (3 tbsp, 30 g) has 166 calories. 100 g has 553 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 170.
Nutrition database · Seeds
Hemp Seeds Nutrition Facts
Hemp seeds (3 tbsp, 30 g) has 166 calories, 9.5 g protein, 2.6 g carbohydrate and 14.6 g fat, according to USDA FoodData Central. 100 g has 553 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Hemp Seeds Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
3 tbsp (30 g)
At a glance
- Calories
- 166
- Protein
- 9.5 g · 19%
- Total carbohydrate
- 2.6 g · 1%
- Total fat
- 14.6 g · 19%
- Dietary fiber
- 1.2 g · 4%
- Total sugars
- 0.5 g · 0%
- Sodium
- 1.5 mg · 0%
Opens the free label generator with this amount of hemp seeds already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 166 | 553 | |
| Total fat | 14.6 g | 19% | 48.8 g |
| Saturated fat | 1.4 g | 7% | 4.6 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 1.6 g | 5.4 g | |
| Polyunsaturated fat | 11.4 g | 38.1 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 1.5 mg | 0% | 5 mg |
| Total carbohydrate | 2.6 g | 1% | 8.67 g |
| Dietary fiber | 1.2 g | 4% | 4 g |
| Total sugars | 0.5 g | 1.5 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 9.5 g | 31.6 g | |
| Vitamins | |||
| Vitamin D | not reported | ||
| Vitamin A | 0.3 mcg | 0% | 1 mcg |
| Vitamin C | 0.15 mg | 0% | 0.5 mg |
| Vitamin E | 0.24 mg | 2% | 0.8 mg |
| Vitamin K | not reported | ||
| Thiamin (B1) | 0.38 mg | 32% | 1.28 mg |
| Riboflavin (B2) | 0.09 mg | 7% | 0.29 mg |
| Niacin (B3) | 2.8 mg | 17% | 9.2 mg |
| Vitamin B6 | 0.18 mg | 11% | 0.6 mg |
| Folate (DFE) | 33 mcg | 8% | 110 mcg |
| Vitamin B12 | not reported | ||
| Choline | not reported | ||
| Minerals | |||
| Calcium | 21 mg | 2% | 70 mg |
| Iron | 2.4 mg | 13% | 7.95 mg |
| Potassium | 360 mg | 8% | 1,200 mg |
| Magnesium | 210 mg | 50% | 700 mg |
| Phosphorus | 495 mg | 40% | 1,650 mg |
| Zinc | 3 mg | 27% | 9.9 mg |
| Copper | 0.48 mg | 53% | 1.6 mg |
| Manganese | 2.3 mg | 99% | 7.6 mg |
| Selenium | not reported | ||
| Other | |||
| Water | 1.5 g | 4.96 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Hemp Seeds nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 3 tbsp | 30 g | 166 | 2.6 g | 9.5 g | 14.6 g | 1.2 g | 0.5 g |
| 100 g | 100 g | 553 | 8.7 g | 31.6 g | 48.8 g | 4 g | 1.5 g |
| 1 oz | 28.4 g | 157 | 2.5 g | 8.9 g | 13.8 g | 1.1 g | 0.4 g |
How much manganese is in hemp seeds?
Hemp seeds (3 tbsp, 30 g) has 2.3 mg of manganese, 99% of the Daily Value. 100 g has 7.6 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much copper is in hemp seeds?
Hemp seeds (3 tbsp, 30 g) has 0.48 mg of copper, 53% of the Daily Value. 100 g has 1.6 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Hemp Seeds nutrition per 100 grams
100 g of hemp seeds has 553 calories, 31.6 g protein, 8.67 g carbohydrate, 4 g fiber, 1.5 g sugars and 48.8 g fat.
Where the calories in hemp seeds come from
About 6% of the calories in hemp seeds come from carbohydrate, 73% from fat and 21% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Hemp Seeds nutrition label for Canada, the EU and the UK
The same serving of hemp seeds, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 3 tbsp (30g) / pour 3 tbsp (30g)
Calories
170
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 15 g | 20 % |
| Saturated / Saturés | 1.4 g + Trans 0 g | 7 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 3 g | 1 % |
| Fibre / Fibres | 1 g | 4 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 9 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 21 mg | 2 % |
| Iron / Fer | 2 mg | 13 % |
| Potassium | 360 mg | 11 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 2314 kJ / 553 kcal |
| Fat | 49 g |
| of which saturates | 4.6 g |
| Carbohydrate | 8.7 g |
| of which sugars | 1.5 g |
| Protein | 32 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 30g | %RI* | |
|---|---|---|---|
| Energy | 2314 kJ 553 kcal |
694 kJ 166 kcal |
8.3% |
| Fat | 49g | 15g | 21% |
| of which saturates | 4.6g | 1.4g | 6.9% |
| Carbohydrate | 8.7g | 2.6g | 1% |
| of which sugars | 1.5g | 0 gg | <1% |
| Fibre | 4.0g | 1.2g | - |
| Protein | 32g | 9.5g | 19% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about hemp seeds
How many calories are in hemp seeds?
Hemp seeds (3 tbsp, 30 g) has 166 calories. 100 g has 553 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 170.
How many calories are in 100 g of hemp seeds?
100 g of hemp seeds has 553 calories, 31.6 g protein, 8.67 g carbohydrate and 48.8 g fat.
How much protein is in hemp seeds?
Hemp seeds (3 tbsp, 30 g) has 9.5 g protein, 19% of the 50 g Daily Value. 100 g has 31.6 g.
What is a serving of hemp seeds?
This page defaults to 3 tbsp (30 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for hemp seeds.
Can I use hemp seeds in a Nutrition Facts label calculation?
Yes. Open the generator with hemp seeds added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with hemp seeds
- Pumpkin Seeds158 cal per 1 oz
- Salted Roasted Pumpkin Seeds163 cal per 1 oz
- Watermelon Seeds158 cal per 1 oz
- Sunflower Seeds165 cal per 1 oz
- Sesame Seeds52 cal per 1 tbsp
More in Seeds
Tools and guides for labeling hemp seeds
If you make and sell a product that contains hemp seeds, these free tools cover the next steps.
- Nutrition Facts label generatorAdd hemp seeds and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare hemp seeds with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170148: "Seeds, hemp seed, hulled". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with hemp seeds
Add hemp seeds and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.