Hemp Seed Nutritional Information

Hemp seeds are a great source of lean protein for vegetarians and vegans and are easy to add to your meals. They're particularly great for vegetarians following a high-protein diet, such as the Slow Carb Diet. You can sprinkle them on salads, noodles dishes, and vegetable stir-fries, or add them to a morning breakfast bowl or smoothie. But what nutrients are you getting when you do? What is the nutritional value of hemp seeds?

According to CalorieCount, one serving of hemp seeds, which is three tablespoons, provides: 

• Calories: 180, Calories from Fat 126
• Total Fat 14.0g 22%, 
• Saturated Fat 1.5g 8%, Polyunsaturated Fat 10.0g, Monounsaturated Fat 1.5g
• Potassium 300mg 9%
• Total Carbohydrates 2.0g 1%
• Dietary Fiber 2.0g 8%
• Protein 10.0g
• Vitamin A: 0%, Vitamin C: 0%, Calcium: 2%, Iron: 20%

Essential Fatty Acids

Hemp seeds are great for getting a little extra protein here and there, but most people love hemp seeds for their essential fatty acids, that is, their Omega 3 and Omega 6 fatty acids. 

Three tablespoons of hemp seeds (one serving) provide 7.5 grams of Omega-6 fatty acids and 3 grams of Omega-3 as well as 0.6 grams of Super Omega-6 Gamma Linolenic Acid (GLA) and 0.3 g Super Omega-3 Stearidonic Acid (SDA). Along with flax oil and flax seeds, hemp seeds are one of the best vegetarian and vegan sources of Omega-3 and Omega-6 fatty acids. 

Other Nutrients

Along with protein, fiber, and iron, hemp seeds are also a great source of a host of other vital nutrients, including magnesium, thiamin, phosphorus, zinc, copper, manganese, and Vitamin E.