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Hemp seeds/hearts

3 tbsp hemp seed hearts (28 g) per serving.

10g
protein per serving
Calories
160
per serving
Protein density
6.3
g per 100 cal
Calorie cost
16
cal per 1g protein
To hit 30g protein
3 tbsp
84g · 480 cal

Macro breakdown

Protein10g(24%)
Carbs4g(10%)
Fat12g(66%)
Fiber3g

Tips to maximize protein

1.Store Hemp seeds/hearts in an airtight container in a cool, dark place
2.Toast lightly to enhance flavor and crunch
3.Portion into small containers to avoid overeating
4.Add to oatmeal, yogurt, or salads for protein and healthy fats
5.Choose unsalted varieties to control sodium intake

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Oats
5.4g
153 cal
🍎
Banana
1.3g
105 cal

Similar nut & seed foods

🥜
Almond butter
2 tbsp almond butter (32 g)
6.8g
🥜
Almonds
1 oz almonds (~23 kernels, 28 g)
6g
🥜
Cashews
1 oz raw cashews (28 g)
5.2g

Meals with Hemp seeds/hearts

See all meals →
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Tofu Scramble with Avocado and Hemp

15m

Savory tofu scramble with fresh spinach, creamy avocado, and protein-packed hemp hearts. Vegan and dairy-free with 46g protein.

47gprotein
14gfiber
577cal
VeganVegetarian
🍳

Greek Yogurt Oats with Hemp and Flax

5m

Overnight oats made with Greek yogurt, hemp hearts, and ground flaxseed. Meal prep friendly with 44g protein and 12g fiber.

41gprotein
14gfiber
673cal
VegetarianNo Eggs
🍳

Tofu Berry Smoothie

5m

Blended tofu smoothie with raspberries, chia seeds, and hemp hearts. Vegan power smoothie with 33g protein.

32gprotein
14gfiber
408cal
VeganVegetarian
🍳

Protein Oats with Cottage and Peanut Butter

10m

Oatmeal boosted with cottage cheese, peanut butter, and hemp hearts. Comfort food with 34g protein.

34gprotein
12gfiber
660cal
VegetarianNo Eggs
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Nutty Protein Shake

5m

Blended shake with peanut butter, hemp hearts, and chia seeds. Vegan with 20g protein.

19gprotein
6gfiber
408cal
VeganDairy-Free
🥜

Tofu Raspberries and Hemp

No cook

Silken tofu with raspberries and hemp hearts. Vegan snack with 28g protein and 11g fiber.

29gprotein
13gfiber
331cal
VeganDairy-Free

Frequently Asked Questions

Hemp seeds/hearts contains 10g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 6.2 (grams of protein per 100 calories).

You need approximately 3.0 servings of Hemp seeds/hearts to reach 30g of protein, which would provide about 480 calories. Consider combining with other protein sources for a more practical portion size.

Hemp seeds/hearts provides 10g of protein for 160 calories, giving it a calorie cost of 16.0 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Hemp seeds/hearts contains 3g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16