Hemp Seeds: Calories, Nutrition Facts, and Health Benefits (2026)

Hemp seeds provide 155 calories and 8.8 g of protein per 1 oz (28 g). They contain 1.1 g of fiber and 0.4 g of sugar, making them a nutritious option for many diets.

This page explores the nutritional profile of hemp seeds, focusing on their benefits and how they fit into various dietary goals. It includes a detailed analysis of their calorie content, macronutrients, and impact on blood sugar levels.

Hemp Seeds Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for hemp seeds per 1 oz (28 g) and per 100 g, highlighting key nutrients and their respective amounts.

Values are for 1 oz (28 g, about 3 tbsp).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	155	553	8%
Protein	8.8 g	31.6 g	18%
Carbohydrates	2.4 g	8.7 g	1%
Fiber	1.1 g	4.0 g	4%
Sugar	0.4 g	1.5 g	-
Fat	13.7 g	48.8 g	18%
Vitamin C	0.1 mg	0.5 mg	0%
Potassium	336 mg	1200 mg	7%
Saturated Fat	1.3 g	4.6 g	6%
Magnesium	196 mg	700 mg	47%
Iron	2.23 mg	7.95 mg	12%

About 6% of hemp seeds calories come from carbohydrates, 21% from protein and 73% from fat.

Hemp Seeds by Health Goal

In this section, we evaluate how hemp seeds rate against common dietary goals, providing insights into their suitability for various health objectives.

Goal	Rating	Why
Weight loss	Fair	155 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Fair	1.1 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Good	Higher in protein (8.8 g) than most plant foods

Hemp Seeds and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Hemp Seeds is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Hemp Seeds Compares to Other Nuts and Seeds

The comparison table below illustrates how hemp seeds stack up against other nuts and seeds in terms of nutritional content and health benefits.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Hemp Seeds	553	31.6	48.8	4.0
Pumpkin Seeds	559	30.2	49.0	6.0
Chia Seeds	486	16.5	30.7	34.4
Sunflower Seeds	584	20.8	51.5	8.6

Hemp Seeds Myths, Checked

Hemp seeds get you high , False. Food hemp seeds contain negligible THC and have no psychoactive effect.

Hemp seeds are low in protein , False. Three tablespoons have about 9 to 10 g of complete protein.

How to Track Hemp Seeds

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing hemp seeds beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log hemp seeds accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of hemp seeds?

One ounce of hemp seeds contains 155 calories, making them a calorie-dense food option.

Is hemp seeds good for weight loss?

Hemp seeds can support weight loss due to their high protein content and low carbohydrate levels, which may help with satiety.

Can people with diabetes eat hemp seeds?

People with diabetes can include hemp seeds in their diet, as they are low in available carbohydrates and have minimal impact on blood sugar.

How much protein is in hemp seeds?

Hemp seeds provide 8.8 g of protein per 1 oz serving, making them a good source of plant-based protein.

Is hemp seeds high in sugar?

Hemp seeds are low in sugar, containing only 0.4 g per 1 oz serving, which is beneficial for those monitoring sugar intake.

Are hemp seeds a complete protein?

Hemp seeds are considered a complete protein, providing all nine essential amino acids necessary for human health.

Key Takeaways

• Hemp seeds contain 155 calories per 1 oz (28 g).
• They provide 8.8 g of protein per serving.
• Hemp seeds have only 0.4 g of sugar.
• They are high in healthy fats, with 13.7 g of fat per ounce.
• Hemp seeds are low in carbs, with just 2.4 g per serving.
• They are rich in magnesium, offering 196 mg per ounce.