Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Hemp seeds |
|---|---|
Macronutrients | |
| Calorieskcal | 55328% DV |
| Proteing | 31.663% DV |
| Total fatg | 48.863% DV |
| Carbohydrateg | 8.673% DV |
| Fibreg | 414% DV |
| Total sugarsg | 1.5 |
| Waterg | 4.96 |
Fats | |
| Saturated fatg | 4.623% DV |
| Monounsaturated fatg | 5.4 |
| Polyunsaturated fatg | 38.1 |
| Cholesterolmg | 00% DV |
| ALA (omega-3)g | 8.68 |
| Linoleic acid (omega-6)g | 27.5 |
Vitamins | |
| Vitamin Aµg | 10% DV |
| Vitamin Cmg | 0.51% DV |
| Vitamin Emg | 0.85% DV |
| Thiamin (B1)mg | 1.27106% DV |
| Riboflavin (B2)mg | 0.28522% DV |
| Niacin (B3)mg | 9.257% DV |
| Vitamin B6mg | 0.635% DV |
| Folateµg | 11028% DV |
Minerals | |
| Calciummg | 705% DV |
| Ironmg | 7.9544% DV |
| Magnesiummg | 700167% DV |
| Phosphorusmg | 1650132% DV |
| Potassiummg | 120026% DV |
| Sodiummg | 50% DV |
| Zincmg | 9.990% DV |
| Coppermg | 1.6178% DV |
| Manganesemg | 7.6330% DV |
Other | |
| Beta-caroteneµg | 7 |
| Ashg | 6.06 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Hemp seeds |
|---|---|
| Omega-3 fatty acidsFatty acid | Notable |
| PhytatesPhosphate ester | Present |
| PhytosterolsPlant sterol | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Hemp seeds |
|---|---|
| Heart Health | Yes |
| Inflammation | Yes |
| Muscle & Physical Performance | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.