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How many calories are in a tablespoon of hemp seeds?

How many calories are in a tablespoon of hemp seeds? One tablespoon of hemp seeds is: 57 calories, three grams protein, four grams fat and one gram of carbs. Pumpkin seeds: Pumpkin seeds include good amounts of iron, magnesium, testosterone-boosting zinc and vitamin K.

How many calories are in 2 tablespoons of hemp seeds? Two tablespoons of hemp seed serve up 90 calories and six grams of fat. Watching what you eat? I say, “Keep sprinkling!” That two-tablespoon serving size offers two grams of fiber, five grams of protein, 300 mg of potassium, 15 percent of your vitamin-A requirement and 25 percent of your daily iron needs.

How many calories are in hemp seeds? Nutrition Information

A 30 gram serving (three-tablespoons) of raw hemp seeds contains: Calories: 166. Protein: 9.47 grams. Fat: 14.6 grams.

How much protein does 1 tablespoon of hemp seeds have? Protein: 8.8 grams. Monounsaturated fat: 0.6 grams. Polyunsaturated fat: 10.7 grams.

How many calories are in a tablespoon of hemp seeds? – Related Questions

Which is better chia or hemp seeds?

From this, it’s clear that hemp has way more protein and chia has way more fiber. They both contain a decent amount of healthy fats, but chia is higher in omega-3 (like you find in salmon) and hemp is higher in omega-6, which is also found in poultry, nuts and whole grains.

Are hemp seeds good for weight loss?

Weight loss: Hemp is fibre rich and a natural appetite suppressant, therefore it can help you feel full for longer and reduce hunger cravings. Simply adding four tablespoons of hemp seeds to your breakfast will help curb the excess hunger all day long.

Why is hemp bad for you?

Hemp seeds are safe when consumed in moderation. Because hemp seeds are high in fat, the sudden increase in fat caused by eating large amounts of hemp may cause mild diarrhea.

Do hemp seeds make you sleepy?

Potential Sleep Benefits

The results demonstrate that hemp seeds contain higher concentrations of melatonin than the aerial parts of the plant, aligning with its essential functions in protecting germ and reproductive tissues.

Can hemp seeds cause you to fail a drug test?

Previous studies have shown that eating hemp foods can cause screening and confirmed positive results in urine specimens.

Can you eat hemp seeds and chia seeds together?

Hemp, flax and chia seeds each have a unique nutrition profile, so there’s no reason to stick to eating only one. Mix it up. Include one to two tablespoons of one or more types of seeds in your diet each day.

Are hemp seeds Keto?

Hemp seeds can be used in a variety of keto-friendly recipes, as a substitute for oatmeal or grits, as a crunchy salad topping, or mixed into smoothies and protein shakes.

Can hemp seeds make you test positive?

Then there’s hemp seeds (often found in granola bars), hemp seed oil and hemp seed milk. These can lead you to test positive for THC, the principal psychoactive chemical in weed. After all, hemp is itself a type of cannabis. And even poor, innocent, tonic water can help you to fail a drug test.

What is the difference between hemp hearts and hemp seeds?

Hemp seeds are the seed of the Cannabis Sativa plant. They have a hard, nut-like exterior and soft chewy inside. Think of a hard shelled sunflower seed. Hemp hearts are hulled hemp seeds.

How does hemp seeds help the body?

Hemp seeds are particularly rich in these healthy fats, including omega-3 and omega-6 fatty acids. Both of these fats are known for improving heart health by reducing cholesterol, blood pressure, and triglycerides. Adding hemp oil to your diet may reduce your risk of heart problems in the future.

Do hemp seeds have CBD?

Hemp seeds do not contain THC or CBD. Other parts of the hemp plant (eg, leaves and flowers) contain THC and CBD which could contaminate the seed if not processed correctly.

Do you soak hemp seeds before eating?

They may also be eaten raw, although Patterson suggests soaking them for at least 15 minutes before eating. “They have a very subtle, toasty flavor,” and soaking them helps to release the seeds’ nutritional flavor.

Are chia and hemp seeds good for you?

These tiny seeds pack a lot of nutrition in a small package. These nutritious foods are a great source of plant-based protein, fiber, healthy fatty acids and a variety of minerals. They contain omega-3 fatty acids called alpha linolenic acid, which helps improve brain function and boosts the immune system.

What is the recommended amount of chia seeds per day?

A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.

Is hemp seed good for arthritis?

Consuming hemp seeds along with the application of hemp oil can help the arthritis patients get relief faster, as the nutritional value increases. To elaborate, you get nutrition by consuming the hemp seeds and get relief from pain through external application of the hemp oil.

What are the side effects of hemp protein?

Side Effects and Precautions

Since hemp protein contains relatively high amounts of fiber, some people may experience gas, bloating or diarrhea if they consume too much too quickly. Additionally, those with allergies to hemp should avoid hemp protein powder ( 29 ).

Are hemp seeds a laxative?

If you are at risk for heart attacks, the large number of fatty acids in hemp seeds could lead to cardiac problems if too much is ingested. Large amounts of hemp seed or oil can act as a laxative and cause diarrhea.

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Is hemp the same as CBD?

Hemp seed oil and CBD oil both derive from the cannabis plant. CBD oil comes from the flowers, leaves, and stems, while hemp seed oil uses extract from the seeds of the cannabis plant. Products containing hemp seed and CBD oils do not typically cause a high, since the levels of THC, if any, tend to be very low.

What does hemp do to the brain?

It is specifically CBD’s capacity to target the serotonin 1A receptor that offers the greatest range of possibilities. This ability could help CBD deal with disorders such as depression, neuropathic pain, and anxiety disorders. It could even help reduce opioid dependence.

Can I eat hemp seeds in the military?

“Military members are not prohibited from ingesting other products not containing or derived from hemp seed or hemp seed oil.” In order to ensure military readiness, the ingestion of products containing or products derived from hemp seed or hemp seed oil is prohibited.”

Should hemp seeds be refrigerated?

Hemp seeds will keep for about a year in a cool, dark place. Keeping them refrigerated will prolong their shelf life, and prevent them from going rancid.

All About Hemp

OK, let’s get the Cheech and Chong jokes out of the way immediately.

Hemp is not marijuana.

Although hemp and marijuana are closely related, the hemp plant (botanical name Cannabis Sativa L.), is just one variety of many Cannabis strains (1).

THC (delta-9-tetrahydrocannabinol) is the active substance in pot that gets people high. Hemp crops used today for food and fabric don’t have much of this psychoactive component compared to their partytime cousins.

In Canada and the European Union, only varieties containing less than 0.3% THC in their flowers can legally be farmed, while marijuana flowers typically contain 3 to 20%.

In the U.S., debate over the threat of hemp farming to health and safety keeps the crops pretty much illegal. A license to grow crops can be obtained from the Drug Enforcement Administration, but it’s usually refused. (Ironically, the first U.S. flags were supposedly made from hemp fabric.)

Hemp products you find on the shelves today in the U.S. and Canada come from plants grown mostly in Canada, where farmers have been allowed to grow them since 1998 under the Controlled Drugs and Substances Act.

Hemp uses

Hemp is a versatile plant.

Its fibers, core, seeds and flowers can be used as raw materials to form products ranging from food to paper, and clothing to carpeting.

Hemp is an eco-friendly crop that rarely needs pesticide treatments for bugs or herbicides for weeds (1). Thus, consumers can be assured that hemp foods are low in chemical residues.

Also, many hemp companies certify that their plants contain no Genetically Modified Organisms (GMOs) and/or are grown organically.

Why is hemp so important?

Fatty acid profile

Hemp’s nutritional benefits derive largely from its fatty acid composition (2, 3).

The oil, which makes up half of the weight of the seeds, contains 75% essential fatty acids, of which:

  • about 20% are the omega-3, alpha-linoleic acid (ALA)
  • about 3% is gamma-linoleic acid (GLA)
  • about 1% of the rising omega-3 fatty acid star, stearidonic acid (SDA)

The unique ratio of omega-6 to omega-3 ensures that you can consume hemp without needing to balance it with any other food rich in fat.

The omega-6 to omega-3 ratio of hemp oil is 3:1. This is a good ratio.

Most modern diets are an alarming 10:1, or more. High dietary omega-6s relative to omega-3s is associated with numerous health problems, including cardiovascular disease, cancer, inflammatory and autoimmune diseases (4).

Hemp alone offers benefits that few other foods provide (5).

Vitamin E

Another “fat” property of hemp is that it contains a high content of naturally-occurring vitamin E compounds (tocotrienols and tocopherols) (1, 2, 3).

These free-radical scavenging antioxidants protect the oil from oxidation and rancidity.

Typical levels of vitamin E per 100 grams of hemp oil are about 100 to 150 mg. Therefore, one to two tablespoons of hemp oil meets the daily requirement of vitamin E for healthy adults (dietary reference intake or DRI: 15 mg/day).

Other hemp goodness

The oil of hemp also contains high concentrations of:

  • phytosterols, known to have beneficial effects on health;
  • chlorophyll, which is shown to be anti-carcinogenic;
  • carotenes, necessary for healthy eyesight and growth; and
  • lecithin, for cell-membrane composition and brain function (1).

New ways to bump up blood EPA levels: SDA

We usually focus on EPA and DHA fatty acids, found abundantly in cold-water fatty fish and seafood. These fats have numerous cardiovascular and metabolic benefits.

The other omega-3s, such as ALA, are often down-played because they don’t appear to have the same physiological properties as EPA and DHA.

Thus, fish oil is an increasingly popular supplement that people consider a staple of their health regimen. But, as we’ve pointed out here, fish sources are becoming depleted.

The omega-3 fatty acid SDA is now being recognized as another beneficial fat, and is considered a “pro-EPA” fat (6).

In other words, it converts to EPA. Indeed, when humans consume SDA, blood content of EPA in phospholipids can double (7, 8).

SDA is an intermediate in the omega-3 pathway from ALA to EPA (see below), but does not accumulate in blood lipids like ALA (9). So, this special omega-3 fat is converted completely to its downstream products, most importantly EPA (7, 9).

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SDA can increase the overall blood omega-3 index, considered to be an important factor for cardiovascular disease (10).

Oils rich in SDA, such as hemp, provide a plant source of SDA.

GLA: Control your weight?

Gamma-linolenic acid, or GLA, is another significant component of hemp (1–6%, depending on species of Cannibis).

GLA is an omega-6 fatty acid that has impacts ranging from inflammation and vascular tone to initiation of contractions during childbirth.

GLA has been found to alleviate psoriasis, atopic eczema, and PMS, and may also benefit cardiovascular, psychiatric, and immunological disorders.

Aging and disease (diabetes, hypertension, etc.) have been shown to impair GLA metabolism, making dietary sources desirable.

GLA supplementation may be helpful for body weight regulation after significant weight loss (11).

Researchers studied obese women who lost a large amount of weight (

60 lbs) and provided them 890 mg of GLA from 5 g of borage oil (to give

1 g of GLA to each person), or a placebo (olive oil), for one year following weight loss.

The women not receiving the GLA regained over 16 lbs in the subsequent year. Those who received GLA only regained 4 lbs.

The proposed mechanisms for this effect include:

  1. Increased arachadonic acid (AA) levels in blood lipids due to GLA supplementation. Obese individuals and those with metabolic syndrome usually have lower AA levels in tissue lipids (12, 13). Further, increased AA in blood lipids is related to enhanced lipid sensitivity, down-regulation of lipogenesis (creation of new fat), up-regulation of lipid oxidation, and increased leptin secretion (10, 11).
  2. Conversion of GLA to its elongation product, DGLA, which has anti-inflammatory effects, via production of beneficial eicosanoids that may operate in weight gain suppression (11).

Hemp oil contains

450 mg of GLA per tablespoon. To achieve an intake of

1 g of GLA you need 2 tablespoons per day.

Although you can achieve the same dose of GLA with a smaller dose of borage or evening primrose oil, hemp oil is the only natural food oil that doesn’t require packing into supplement form. Also, it’s a higher-yielding crop that is much easier to cultivate.


Hemp seeds provide all essential amino acids. The seeds contain 25–35% protein, and some of the hemp protein products today contain as much as 70% protein per 100 grams – similar to whey protein isolate.

The protein in hemp comes from two high-quality storage proteins, edestin and albumin, which are easily digested.

When compared to soy protein isolate, the protein in hemp might actually be superior due to the higher content of some essential amino acids and methionine, cysteine and arginine (14).

Overall, the protein makeup of hemp is highly complete, highly absorbable, and hypoallergenic. It’s also a sustainable and earth-friendly source of amino acids.


Hemp fibers are usually saved for production of durable fabrics and specialty papers, leaving the seeds as the food byproduct (1, 14).

Of the whole seeds, about 25% to 50% of the total carbohydrate content is fiber, both insoluble and soluble. Some brands of hemp protein powder even contain up to 14 grams of fiber per serving.

Theoretically, hemp food products could supply a person with all the fiber they need in one day.

What you should know about hemp

The green color of hemp oil, hemp butter, and hemp protein is due to the high content of chlorophyll within the mature seed that is not destroyed during low-temperature processing of hemp foods.

Although this chlorophyll can quicken auto-oxidation of oil exposed to light, as long as the oil is kept in a cold, dark container, this won’t be an issue.

Benefits of chlorophyll in food include protection against several types of cancers, including colon and breast (15). So, when you try your hemp products, know that green is good.

The fruit of hemp is not a true seed, but an “achene”, a tiny nut covered by a hard shell.

Whole hemp seed contains roughly 20-25% protein, 25-35% oil, 20-30% carbohydrates and 10-15% insoluble fiber (1), plus minerals like phosphorous, potassium, magnesium, sulfur, calcium, iron and zinc (2). It’s also a source of carotene, a Vitamin A precursor.

What are the best uses for hemp oil?

Because of the highly unsaturated nature of the oil, it’s extremely sensitive to oxidative rancidity under heat and light. Don’t use the oil for baking or frying. Instead, use hemp as a healthy dipping oil, on salads, or added to smoothies.

What other food products are made from hemp?

The possibilities are endless. Here are some of the most popular food products that you can find readily available in stores today:

  • Hemp “milk” – An excellent substitute to rice, soy or cow’s milk. Use as you would on cereal, in smoothies, or straight up.
  • Hemp butter – Because it’s not made from a nut, it’s acceptable for those with tree nut allergies. Plus, it tastes great on toasted Ezekiel bread.
  • Hemp seeds – Wonderful addition to salads, or simply eaten as a snack.

Summary and recommendations

Hemp foods are under-appreciated, but carry so many health benefits. They’re an earth-friendly way to get more protein, healthy fats and fiber in your diet.

  • A tasty, organic, vegetarian/vegan food
  • Tolerable by those with nut allergies
  • Provides a wide array of omega-3 and 6 fatty acids
  • A way to bump up dietary fiber intake
  • A protein choice for smoothies and baking
  • Supports hemp growing for a healthier, happier planet

Extra credit

Due to the unique fatty acid profile of hemp, it has the power to treat atopic dermatitis in humans.

The seeds are small, soft and round, making them easy to chew and digest. They taste similar to a pine nut.

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Hemp protein powder mixes well in water or juice and tastes good.

What’s a tasty hemp smoothie recipe I can make today?

Easy Berry-licious Hemp Smoothie

One scoop Hemp Pro 70

1 tbsp hemp seed oil

1/3 cup frozen mixed berries

Mix all ingredients in a blender, pour into a cup, and enjoy!


Hemp: A new crop with new uses for North America. p. 284–326. Small, E. and D. Marcus. 2002. In: J. Janick and A. Whipkey (eds.), Trends in new crops and new uses. ASHS Press, Alexandria, VA.

Hemp seed oil: A source of valuable essential fatty acids. Deferne, J.L. and D. W. Pate, 1996. Journal of the International Hemp Association 3(1): 1, 4-7.
Hempseed as a nutritional resource: An overview. Callaway JC. Euphytica. 140: 65-72, 2004.

The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Simopoulos AP. Exp Biol Med. 2008 Jun;233(6):674-88.

Efficacy of dietary hempseed oil in patients with atopic dermatitis. Callaway JC et al. J. Dermatol. Treat. 2005, 16, 87-94.

The synthesis and accumulation of stearidonic acid in transgenic plants: a novel source of ‘heart-healthy’ omega-3 fatty acids. Ruiz-López N et al. 2009 Sep;7(7):704-16

Dietary stearidonic acid is a long chain (n-3) polyunsaturated fatty acid with potential health benefits. Whelan J. J Nutr. 2009 Jan;139(1):5-10.

Stearidonic acid-enriched soybean oil increased the omega-3 index, an emerging cardiovascular risk marker. Harris WS et al. Lipids. 2008 Sep;43(9):805-11.
Metabolism of stearidonic acid in human subjects: comparison with the metabolism of other n-3 fatty acids. James MJ, Ursin VM, Cleland LG. Am J Clin Nutr. 2003 May;77(5):1140-5

Tissue omega-6/omega-3 fatty acid ratio and risk for coronary artery disease. Harris WS, Assaad B, Poston WC. Am J Cardiol 2006;98:19i-26i
Gamma-linolenate reduces weight regain in formerly obese humans. Schirmer MA, Phinney SD. J. Nutr. 2007 Jun;137(6):1430-5.

Obesity and weight loss alter serum polyunsaturated lipids in humans. Phinney SD, Davis PG, Johnson SB, Holman RT. Am J Clin Nutr 1991;53:831-838
Erythrocyte Fatty Acid Composition and the Metabolic Syndrome: A National Heart, Lung, and Blood Institute GOLDN Study. Edmond K. Kabagambe et al. Clinical Chemistry. 2008;54:154-162

Physicochemical and functional properties of hemp (Cannabis sativa L.) protein isolate. Tang CH, Ten Z, Wang XS, Yang XQ. J Agric Food Chem. 2006 Nov 15;54(23):8945-50 Heme and Chlorophyll Intake and Risk of Colorectal Cancer in the Netherlands Cohort Study. Balder HF et al. Cancer Epid. Biomarker Prev. 2006; 15(4): 7171-25.

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Nutrients per Tablespoon of Hemp Protein

If you’re looking for a plant-based protein source, consider hemp. Although hemp seeds come from the Cannabis sativa plant, they won’t make you high. In addition to their protein content, they’re also extremely rich in healthy omega-6 and omega-3 fatty acids. With that said, if you’re eating a hemp-based protein supplement, you’ll sacrifice some of hemp’s other nutrition benefits in exchange for concentrated protein.

Bob’s Red Mill Hemp Protein Powder

As an example, consider the nutrient content of Bob’s Red Mill hemp protein powder. A 1-tablespoon serving contains the following:

  • Calories: 116
  • Protein: 13.54g
  • Fat: 2.9g
  • Carbohydrate: 9.67g
  • Fiber: 7.7g
  • Sugar: 0.97g
  • Iron: 6.96mg
  • Calcium: 19mg.

Nutiva Organic Hemp Protein

Here’s a second example of the nutrient breakdown for a commercially available hemp protein powder, Nutiva Organic Hemp Protein:

  • Calories: 80
  • Protein: 11g
  • Fat: 4g
  • Carbohydrate: 12g
  • Fiber: 12g
  • Sugar: 1g
  • Iron: 4.5mg
  • Magnesium: 140mg.

The Nutrients in Raw Hemp Seeds

If you’re not shopping specifically for a protein supplement, you can also buy raw, shelled hemp seeds to add to your smoothies, cold cereals, salads or any snack that you might use pine nuts in. Each tablespoon of raw hemp seeds contains the following nutrient breakdown:

  • Calories: 180
  • Protein: 10g
  • Fat: 14g
  • Carbohydrate: 2g
  • Fiber: 2g
  • Sugar: 1g.

That same tablespoon of hemp seeds also provides 20mg of calcium, 3.6mg of iron, and 180mg of magnesium.

You can also add hemp seeds to hot cereals, but like other plant products rich in healthy oils, hemp seed is at its nutritional best when consumed raw.

Hemp Protein vs. Hemp Seeds

So, what are you giving up when you use a hemp protein powder instead of hemp seeds? Although hemp is an excellent source of protein, you do get more concentrated protein in the hemp-based protein powders: 10g in regular hemp seeds versus 11g to 14g in a protein powder. However, hemp-based protein powders tend to be quite low in the healthy fats that make hemp such a healthy food on its own. A tablespoon of hemp seeds has 14g of fat, compared to roughly 3g or 4g in the same amount of hemp-based protein powder.

While it may be tempting to consider that reduction in fat as an improvement, your body needs a certain amount of the healthy, unsaturated fats present in hemp; the Dietary Guidelines for Americans 2015-2020 recommend getting 25 to 35 percent of your daily calories from healthy fats.

If your priority is finding a plant-based protein, go for the hemp protein powder, which still contains some healthy fats. But if you’re attracted to hemp protein for the healthy fatty acids, you might as well go for the hemp seeds themselves. You’ll get almost as much protein, while maximizing your intake of essential fatty acids that your body can’t make on its own (which means you must get them through your diet).