Seeds, hemp seed, hulled
FDC 170148tbsp (30 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · +11 vs Nuts & seeds medianHulled hemp seeds pack a dense nutrient profile into a small volume: at 553 calories per 100 grams they score 76 of 100, a Strong band and rank 14 of 60 in Nuts & seeds, above the category median of 65. Magnesium is the top figure at 167% of the Daily Value, with protein at 63%, iron at 44%, and potassium at 26%, all in the excellent tier.
Hemp seeds are usually sprinkled over yogurt, oatmeal, or salads rather than eaten by the spoonful, and a tablespoon works out to about 30 grams. Given how calorie-dense they are at 553 calories per 100 grams, a light sprinkle goes further than a heaping scoop, and sodium is negligible at 5 mg per 100 g.
See how this score is calculated, build a plate around seeds, hemp seed, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 553 kcal | 28% |
| Total fat | 49 g | 63% |
| Saturated fat | 4.6 g | 23% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 8.7 g | 3% |
| Dietary fiber | 4 g | 14% |
| Sugars | 1.5 g | |
| Protein | 32 g | 63% |
| Potassium | 1200 mg | 26% |
| Calcium | 70 mg | 5% |
| Iron | 8 mg | 44% |
| Magnesium | 700 mg | 167% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.8 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 15 g | 19% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.5 mg | 0% |
| Carbohydrate | 2.6 g | 1% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | 0.45 g | |
| Protein | 9.5 g | 19% |
| Potassium | 360 mg | 8% |
| Calcium | 21 mg | 2% |
| Iron | 2.4 mg | 13% |
| Magnesium | 210 mg | 50% |
| Vitamin C | 0.15 mg | 0% |
| Vitamin A | 0.3 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 170148Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
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In the kitchen and how to use it
Hulled hemp seeds, often sold as hemp hearts, are soft, small seeds with a mild, nutty flavor similar to pine nuts or sunflower seeds, and unlike most seeds they need no cooking, soaking, or grinding before eating. They're most often sprinkled straight from the bag over oatmeal, yogurt, salads, and smoothie bowls for a bit of crunch, blended into smoothies for extra body, or stirred into homemade granola and energy bars. Their soft texture also makes them easy to fold into pesto, hummus, or baked goods as a seed-based mix-in.
Because they're high in fat, hulled hemp seeds are prone to going rancid at room temperature, so they're best kept in the refrigerator or freezer in a sealed container. A tablespoon (30g) is drawn from a food that provides 31.6g of protein and 4g of fiber per 100g alongside 553 calories, with a standout 167% of the Daily Value for magnesium, 63% for protein, and 44% for iron. At just 5mg of sodium per 100g, they're an easy low-sodium way to add both protein and magnesium to a bowl of oatmeal or a smoothie without needing any prep.
Frequently asked questions about seeds, hemp seed
Do you need to cook hulled hemp seeds?
No, hulled hemp seeds are ready to eat straight from the bag and are typically sprinkled raw over oatmeal, yogurt, or salads.
Are hemp seeds a good source of magnesium?
Yes, hulled hemp seeds provide 167% of the Daily Value for magnesium per 100g, among the higher levels found in any seed.
How should hemp seeds be stored?
They should be kept refrigerated or frozen in a sealed container, since their high fat content makes them prone to turning rancid at room temperature.