Hemp Seeds vs Flax Seeds: Calories and Nutrition Compared (2026)

Hemp seeds have 31.6 g of protein, which is higher than flax seeds' 18.3 g. Flax seeds contain 534 calories, slightly lower than hemp seeds' 553 calories.

Hemp seeds and flax seeds are both nutrient-dense foods that offer a variety of health benefits. This comparison highlights their differences in calories, protein, and other nutritional components.

What Is the Difference Between Hemp Seeds and Flax Seeds?

Hemp seeds are the seeds of the hemp plant, known for their rich nutritional profile, including protein and healthy fats. They are often used in smoothies, salads, and as a topping for various dishes. Flax seeds are small seeds from the flax plant, valued for their high fiber content and omega-3 fatty acids. They can be consumed whole, ground, or as flaxseed oil.

Hemp Seeds vs Flax Seeds: Nutrition Side by Side

Below is a side-by-side comparison of hemp seeds and flax seeds based on their nutritional values.

Nutrient (per 100 g)	Hemp seeds (hulled)	Flaxseed
Calories	553 kcal	534 kcal
Protein	31.6 g	18.3 g
Carbs	8.7 g	28.9 g
Sugar	1.5 g	1.6 g
Fat	48.8 g	42.2 g
Fiber	4 g	27.3 g
Sodium	5 mg	30 mg

Which Is Better, Hemp Seeds or Flax Seeds?

For weight loss: Flax seeds have 534 calories, which is 19 calories fewer than hemp seeds at 553 calories.

For muscle and protein: Hemp seeds provide 31.6 g of protein, significantly higher than flax seeds' 18.3 g.

For low-carb or low-sugar: Flax seeds contain 28.9 g of carbs and 1.6 g of sugar, compared to hemp seeds' 8.7 g of carbs and 1.5 g of sugar.

How to Track Hemp seeds and Flax seeds Accurately

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How We Compiled These Numbers

The numbers presented are rounded reference values for educational use, not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, hemp seeds or flax seeds?

Hemp seeds have 31.6 g of protein, while flax seeds contain 18.3 g.

Which has fewer calories, hemp seeds or flax seeds?

Flax seeds have 534 calories, while hemp seeds have 553 calories.

What is the fat content in hemp seeds?

Hemp seeds contain 48.8 g of fat per 100 g.

What is the fiber content in flax seeds?

Flax seeds provide 27.3 g of fiber per 100 g.

How much sugar do hemp seeds contain?

Hemp seeds have 1.5 g of sugar per 100 g.

What is the sodium content in flax seeds?

Flax seeds contain 30 mg of sodium per 100 g.

Key Takeaways

• Hemp seeds: 553 calories, 31.6 g protein, 8.7 g carbs.
• Flax seeds: 534 calories, 18.3 g protein, 28.9 g carbs.
• Hemp seeds: 48.8 g fat, 4 g fiber, 5 mg sodium.
• Flax seeds: 42.2 g fat, 27.3 g fiber, 30 mg sodium.
• Sugar in hemp seeds: 1.5 g, sugar in flax seeds: 1.6 g.