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Caloric and Nutritional Analysis: Hemp Seeds

In the pursuit of accurate nutritional data, hemp seeds warrant meticulous examination. Preliminary findings indicate that their calorie content and amino acid profile are of particular interest to those in the medical and dietary fields. This analysis will methodically detail the nutritional components of hemp seeds, including a comprehensive breakdown of essential nutrients.


Further sections will provide a clinical evaluation of their potential health implications based on current research findings. Readers are advised to proceed for a thorough understanding of hemp seed attributes.



This analysis leverages data from reputable nutritional databases and peer-reviewed scientific journals. To evaluate the nutritional content of hemp seeds, standardized analytical techniques such as High-Performance Liquid Chromatography (HPLC) and Gas Chromatography-Mass Spectrometry (GC-MS) were employed. These methodologies ensure a precise quantification of macro and micronutrients present in hemp seeds.


Caloric Analysis

Hemp seeds, also known as hemp hearts, are a rich source of essential nutrients. Analyzing the caloric content of hemp seeds can help in understanding their energy-contributing value in a diet. Here is a breakdown of the caloric content of hemp seeds and a comparison with other common seeds or dietary staples:


Food Item Calories per Ounce (28 grams) Calories per Gram
Hemp Seeds 157 5.61
Chia Seeds 138 4.93
Flax Seeds 150 5.36
Sunflower Seeds 165 5.89
Pumpkin Seeds 158 5.64
Almonds 164 5.86
Walnuts 190 6.79


As the table illustrates, hemp seeds are competitive in their caloric content when compared to other seeds and nuts. It is essential to note that while hemp seeds are high in calories, they are also a dense source of protein, essential fatty acids, and other nutrients that contribute to a balanced diet. When consumed in moderation, they can provide a wide range of health benefits without contributing excessively to daily caloric intake.


Are Hemp Seeds Good for You?

If you're wondering what are the benefits of hemp seeds, here are a few facts to get you started: 


  • Hemp seeds are high in protein, with all nine amino acids essential to human health. 


  • Hemp seeds are high in essential fatty acids, including omega-3 and omega-6. 


  • Hemp seeds are a rich source of minerals, including magnesium and iron. 


  • Hemp seeds are high in fibre, including both soluble and insoluble fibre. 


  • Hemp seeds are a good source of B vitamins, including vitamin E and a host of others. 


  • Hemp seeds are high in vitamin E, a potent antioxidant associated with improved heart health. 


  • Hemp seeds are high in potassium, a mineral that can help lower blood pressure and decrease the risk of heart attack and stroke.


Although the hemp plant is most commonly associated with its seeds, which are used to create hemp oil, the leaves and stalks of the plant also have nutritional value. 


Learn more about the benefits of hemp seed here. 


How many calories are in hemp seeds? 

If you're wondering how many calories are in hemp seeds, here's the nutritional breakdown: 


One ounce (28 grams) of hemp seeds contains 157 calories. 


For comparison: 

one ounce of raw almonds contains 164 calories 

one ounce of raw walnuts contains 190 calories. 


Hemp seeds are high in protein and contain very few calories, making them an excellent choice for people trying to lose weight. 


Macronutrient Breakdown

Understanding the macronutrient composition of hemp seeds is critical in assessing their nutritional profile. Here's a detailed breakdown:


  1. Protein Content and Profile:

    Hemp seeds are notably rich in protein, making them a valuable plant-based protein source. Every ounce of hemp seeds contains approximately 9 grams of protein. Notably, they provide all nine essential amino acids, which are critical for human health. Here's a brief overview of the essential amino acids present in hemp seeds:

    • Arginine: Vital for heart health and a precursor for nitric oxide, which can lower blood pressure.

    • Histidine: Required for growth and repair of tissue.

    • Isoleucine: Assists in muscle metabolism and energy production.

    • Leucine: Aids in protein synthesis and muscle repair.

    • Lysine: Vital for bone health as it aids calcium absorption and collagen formation.

    • Methionine: Aids in the metabolism of fat.

    • Phenylalanine: Important for the synthesis of neurotransmitters.

    • Threonine: Important for heart health, as it’s a component of collagen and elastin.

    • Valine: Promotes muscle growth and regeneration.

  2. Fat Content:

    Hemp seeds are also an excellent source of healthy fats. The fats in hemp seeds are primarily unsaturated, which can have several benefits for heart health. Here's a breakdown of the fat types in an ounce of hemp seeds:

    • Total Fat: 14 grams

      • Saturated Fat: 1.5 grams

      • Monounsaturated Fat: 2 grams

      • Polyunsaturated Fat: 10 grams

    Among these polyunsaturated fats, hemp seeds are particularly high in omega-3 and omega-6 fatty acids, both of which play pivotal roles in maintaining cardiovascular and brain health.

  3. Carbohydrate Content:

    Hemp seeds are relatively low in carbohydrates, making them an excellent choice for those who are mindful of their carbohydrate intake. Here’s a breakdown of their carbohydrate content:

    • Total Carbohydrates: 2 grams

      • Fibers: 1 gram

      • Natural Sugars: Less than 1 gram

    The fiber in hemp seeds can aid digestion and promote gut health. Their minimal sugar content also means that they won't cause a rapid spike in blood sugar, making them suitable for those monitoring their sugar intake.


Hemp seeds offer a balanced macronutrient profile, making them a nutritious addition to many diets. Whether you're focused on increasing your protein intake, seeking heart-healthy fats, or looking for a low-carb snack, hemp seeds are a worthy consideration.


How Many Calories Are in 1 Tsp of Hemp Seeds?

There are approximately five calories in 1 teaspoon of hemp seeds. 


Are hemp seeds high in fat?

Yes, hemp seeds are high in fat. They are one of the best sources of plant-based fat. But remember, this is good fat. 


One ounce (28 grams) of hemp seeds contains 9 grams of fat, including 5 grams of polyunsaturated fat and 3 grams of monounsaturated fat. 


Essential fatty acids like omega-3 are crucial to living a healthy life. Read more about the perfect balance of omega-3 in hemp here. 


How many hemp seeds should I eat a day?  


The recommended serving size of hemp seeds is 1/2 cup, which contains 11 grams of protein. 


One cup of hemp seeds contains about 57 grams of protein. 


The following are nutrition facts for one cup of shelled hemp seeds: 


  • Calories - 1483 

  • Fats - 69 grams
  • Carbohydrates 

  • 36 grams Protein 

  • 57 grams Sugar 

  • 2 grams Fibre 

  • 25 grams Sodium 

  • Trace amounts of Cholesterol - 0 mg 


These figures can be helpful when calculating how many calories are in hemp seeds. However, they don't tell the exact breakdown if you are consuming hemp seed oil, a concentrated form of hemp. 


What Is the Nutrition and Amino Acid Profile of Hemp Seeds?

Hemp seeds are incredibly nutrient-dense, containing all essential amino acids. The most prevalent amino acids are arginine, glutamic acid, alanine, aspartic acid and glycine. 


The amino acids in hemp seeds promote tissue growth, wound healing, and healthy immune function while regulating hormone production. Learn about essential fatty acids and what hemp seeds contain here


Additionally, hemp seeds are a good source of fibre and essential minerals, including iron, zinc, magnesium, and calcium.



How to Eat Hemp Seeds for Weight Loss?

You can eat hemp seeds for weight loss in a few different ways. One way is to add them to your smoothies or juices. This will help you to feel full and satisfied throughout the day, and it will also give you a boost of energy. 


Another way to eat hemp seeds for weight loss is to add them to your salads. The healthy fats and protein in hemp seeds will help to keep you feeling full and satisfied, and they will also help to boost your metabolism. 


Lastly, you can also add hemp seeds to your snacks or meals. This will help you to reach your daily calorie goals with healthy fats. 


If losing weight is your aim, please read our in-depth guide on weight loss and hemp here. 


What do hemp seeds look like?

Hemp seeds are tiny, dark brown seeds that have a hard shell. They are about the size of a sesame seed and have a slightly nutty flavour. 


Hemp seeds are an excellent source of protein, fibre, and healthy fats and can be used in various ways


Hemp Seeds With Water on Them



How much protein is in 1 tbsp of hemp seeds?

Hemp seeds are so high in protein that they can be considered a complete source of protein. 


A single ounce (28 grams) of hemp seeds contains about 19 grams of protein. Because they have all amino acids included, hemp protein is a favourite amongst performance athletes and sports professionals. 


Potential Health Implications of Hemp Seeds

1. Heart Health:

  • Arginine Presence: Precursor for nitric oxide, aiding vasodilation and potentially lowering blood pressure.

  • Omega Fatty Acids: Can decrease LDL cholesterol, preventing arterial plaque buildup.


2. Anti-Inflammatory Properties:

  • Gamma-Linolenic Acid (GLA): An omega-6 fatty acid with established anti-inflammatory effects.

  • Prostaglandin Production: Derived from GLA metabolites, known to reduce inflammation.


3. Cognitive and Neural Health:

  • Omega-3 Fatty Acids: Necessary for optimal brain function and structure.

  • DHA Presence: A significant component of the brain and retina, associated with neural development and function.

  • Neuroprotective Qualities: Potential reduction in neurodegenerative disorders and age-related cognitive decline.


Hemp seeds could be a key dietary component for preventative strategies against heart disease, inflammation, and cognitive decline.



Hemp seeds, often overlooked in the vast world of dietary staples, present themselves as a powerhouse of essential nutrients. Their rich profile not only rivals, but in many aspects surpasses, other common seeds and foods. From bolstering heart health and offering potent anti-inflammatory properties to potentially enhancing cognitive function, hemp seeds are more than just a dietary addition; they are a testament to the profound impact that nature's produce can have on human health.


Professionals and health enthusiasts alike should consider hemp seeds not merely for their nutritional content but for their potential role in disease prevention and holistic well-being. In a rapidly advancing world of medical science, sometimes it's the age-old, natural solutions that hold the most promise.