🥜

Hemp Seeds

3 tbsp (30g) per serving.

9.5g
protein per serving
Calories
166
per serving
Protein density
5.7
g per 100 cal
Calorie cost
17.5
cal per 1g protein
To hit 30g protein
9.5 tbsp
95g · 526 cal

Macro breakdown

Protein9.5g(21%)
Carbs2.6g(6%)
Fat14.6g(73%)
Fiber1.2g

Tips to maximize protein

1.Sprinkle on yogurt, oatmeal, or salads-no preparation needed
2.Blend into smoothies for protein without changing the texture much
3.Add to homemade granola or energy balls for a protein boost
4.Make hemp milk by blending with water and straining
5.Store in the refrigerator to preserve the delicate omega fats

Pairs well with

🌾
Oats
5.4g
153 cal
🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥜
Chia seeds
4.7g
138 cal

Similar nut & seed foods

🥜
Chia seeds
2 tbsp chia seeds (≈28 g)
4.7g
🥜
Almonds
1 oz almonds (~23 kernels, 28 g)
6g
🥜
Peanut butter
2 tbsp natural peanut butter (32 g)
7g

Frequently Asked Questions

Yes-hemp seeds contain all nine essential amino acids in digestible form. At 31.6g protein per 100g, they're one of the most protein-dense plant foods available.

No-hemp seeds come from a different variety of Cannabis sativa that contains only trace amounts of THC (less than 0.3%). They're completely legal and won't cause any psychoactive effects.

About 9.5 tbsp (95g) provides 30g protein for 526 calories. That's a lot of fat, so use hemp seeds as a protein booster (3 tbsp = 9.5g) alongside other sources.

Hemp seeds have nearly double the protein (9.5g vs 4.7g per serving). Chia seeds have much more fiber (10g vs 1.2g). For protein, choose hemp. For fiber, choose chia. Ideally, use both.

Store in the refrigerator or freezer-the omega fats are delicate and can go rancid at room temperature. Refrigerated hemp seeds stay fresh for up to a year.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2026-02-15