92
Nuts & Seeds · Seeds
Hemp Seeds
92/ 100
Also known as: hemp hearts, hulled hemp seeds
Hemp seeds are nutrient-dense plant-based seeds containing complete protein, omega-3 and omega-6 fatty acids in optimal ratio, and abundant minerals. They are a versatile superfood particularly valuable for cardiovascular and metabolic health.
Nutrition · per ~28 g serving · ≈ a small handful
🔥 Calories
155/ 2000 kcal day
🥩Protein8.8 g18% DV
🍞Carbs2.4 g<1% DV
🥑Fat13.7 g18% DV
🌿Fiber1.1 g4% DV
≈ 1g net carbs · carbs − fiber
Minerals
- Manganese2.1 mg93% DV
- Magnesium196.0 mg47% DV
- Phosphorus462.0 mg37% DV
- Zinc2.8 mg25% DV
- Iron2.2 mg12% DV
Other
- Omega32430.4 mg
BioactivesEstimated
- Lignans~8.4 mg
- Omega-3 (ALA/EPA/DHA)~420 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA · 170148
Score · 92/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content5.8 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats9.5 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives12.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Manganese330% DV
- Magnesium167% DV
- Phosphorus132% DV
- Zinc90% DV
- Iron44% DV
Overview
Hemp seeds derive from the Cannabis sativa plant but contain negligible THC. Native to Central Asia and cultivated for millennia, they have gained prominence in modern nutrition as a complete plant protein source. What distinguishes hemp seeds nutritionally is their exceptional amino acid profile—containing all nine essential amino acids—combined with a 3:1 omega-6 to omega-3 ratio that supports anti-inflammatory balance. Per 100g, they deliver 31.6g protein, 8,680mg ALA omega-3s, and significant bioavailable minerals including magnesium (700mg), phosphorus (1,650mg), zinc (9.9mg), and iron (7.9mg). The seeds contain bioactive compounds including gamma-linolenic acid (GLA), lignans with phytoestrogen activity, and polyphenols with antioxidant properties. For longevity-focused nutrition, hemp seeds support cardiovascular health through their favorable fatty acid composition, promote blood pressure regulation via magnesium content, support bone mineral density through phosphorus and magnesium synergy, and provide plant-based protein critical for maintaining muscle mass in aging. The high arginine content supports endothelial function and vascular elasticity. Their comprehensive micronutrient density makes them particularly valuable for plant-based dieters and those seeking anti-inflammatory, cardiovascular-protective foods.
Health Benefits (5)
- Cardiovascular health and endothelial function supportstrongOmega-3 fatty acids (ALA) reduce inflammation and support artery flexibility; arginine enhances nitric oxide production for improved blood flow; GLA supports healthy lipid profiles
- Blood pressure regulationmoderateHigh magnesium content (700mg/100g) activates enzymes controlling vascular smooth muscle relaxation; potassium-magnesium ratio supports healthy blood pressure
- Muscle preservation and lean mass maintenancemoderateComplete amino acid profile with high leucine (3.7g/100g) stimulates mTOR pathway; 31.6g protein per 100g supports myoprotein synthesis in aging
- Bone health and mineral densitymoderatePhosphorus and magnesium work synergistically for hydroxyapatite formation; manganese (7.6mg/100g) activates osteoblasts; bioavailable mineral form enhances absorption
- Glycemic control and metabolic healthmoderateHigh fiber (4.0g/100g) slows carbohydrate absorption; protein-rich composition stabilizes blood glucose and promotes satiety; lignans support insulin sensitivity
Food Pairings
- ·Pair with vitamin C sources (citrus, berries, leafy greens) to enhance non-heme iron absorption and maximize bioavailability of the 7.9mg iron content
- ·Combine with high-polyphenol foods (berries, dark chocolate, green tea) to amplify antioxidant capacity and anti-inflammatory synergy from lignans and polyphenols
- ·Mix with vitamin D-rich foods (fatty fish, mushrooms, fortified dairy) to optimize calcium and phosphorus utilization for bone health
- ·Pair with leafy greens in salads to create complete amino acid profile and leverage magnesium-rich combinations for cardiovascular benefit
Practical Tips
- ·Store hemp seeds in airtight containers in cool, dark conditions or refrigerate/freeze to prevent oxidation of polyunsaturated fats; whole seeds maintain freshness longer than hulled versions
- ·Consume 2-3 tablespoons (30g) daily as optimal serving size balancing nutrient density with caloric intake; this provides ~10g protein and substantial mineral contribution
- ·Grind or lightly chew seeds before consumption to increase bioavailability of minerals and reduce phytate-bound mineral loss; sprouting for 6-8 hours further reduces anti-nutrients
- ·Add to smoothies, yogurt, salads, or oatmeal after cooking to preserve heat-sensitive omega-3 fatty acids; avoid cooking hemp seeds directly
- ·Source organic, cold-pressed hemp seed oil separately if seeking maximum omega-3 benefit, as whole seeds contain enzyme inhibitors that reduce some mineral absorption
Optimal Timing
🕒
anytime
Best with food
Hemp seeds can be consumed at any time as they provide sustained energy via balanced macronutrients; no circadian rhythm dependency. Morning consumption may provide satiety advantage; post-workout timing leverages amino acid availability for muscle protein synthesis. No caffeine or stimulant compounds affect timing.
While compatible with intermittent fasting protocols, hemp seeds break a fast due to caloric and macronutrient density; reserve for eating windows if practicing strict fasting
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow hemp seeds stacks up
Compared to other nuts & seeds
Per 100 g of the default form. Bars show how much higher or lower hemp seeds is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#4 of 19
553kcalvs587kcal avg
-6% below category average
Protein#1 of 19
31.6gvs17.5g avg
+81% above category average
Fiber#18 of 19
4gvs13.3g avg
-70% below category average
Manganese#1 of 18
7.6mgvs2.8mg avg
+176% above category average
Magnesium#1 of 18
700mgvs265mg avg
+164% above category average
Phosphorus#1 of 18
1650mgvs620mg avg
+166% above category average
Zinc#1 of 13
9.9mgvs4.7mg avg
+111% above category average
Common questions
What people ask about hemp seeds
What is hemp seeds?
Hemp Seeds is classified as a seeds (nuts & seeds). Hemp seeds are nutrient-dense plant-based seeds containing complete protein, omega-3 and omega-6 fatty acids in optimal ratio, and abundant minerals.
Is hemp seeds healthy?
Hemp Seeds scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Magnesium, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is hemp seeds high in protein?
Moderately — it contributes meaningful protein. A 28 g serving provides about 8.8 g of protein (~18% of the 50 g daily value).
Is hemp seeds high in fiber?
Not really. A 28 g serving provides about 1.1 g of fiber (~4% of the 28 g daily value).
What vitamins and minerals are in hemp seeds?
In a 28 g serving, hemp seeds is highest in Manganese (~93% DV), Magnesium (~47% DV), Phosphorus (~37% DV), Zinc (~25% DV), Iron (~12% DV).
Is hemp seeds keto-friendly?
Yes — it fits comfortably in most keto plans. A 28 g serving has about 1.3 g of net carbs (2.4 g total minus 1.1 g fiber).
When is the best time to eat hemp seeds?
Best any time of day. Hemp seeds can be consumed at any time as they provide sustained energy via balanced macronutrients; no circadian rhythm dependency. Morning consumption may provide satiety advantage; post-workout timing leverages amino acid availability for muscle protein synthesis. No caffeine or stimulant compounds affect timing.
How much hemp seeds should I eat?
A typical serving is around 28 g (~155 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating hemp seeds alongside several other nuts & seeds sources.
Is hemp seeds an allergen?
Hemp Seeds falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with hemp seeds?
Hemp Seeds pairs nicely with: Pair with vitamin C sources (citrus, berries, leafy greens) to enhance non-heme iron absorption and maximize bioavailability of the 7.9mg iron content; Combine with high-polyphenol foods (berries, dark chocolate, green tea) to amplify antioxidant capacity and anti-inflammatory synergy from lignans and polyphenols; Mix with vitamin D-rich foods (fatty fish, mushrooms, fortified dairy) to optimize calcium and phosphorus utilization for bone health; Pair with leafy greens in salads to create complete amino acid profile and leverage magnesium-rich combinations for cardiovascular benefit.
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Encyclopedia entries that supply the same signature nutrients hemp seeds contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Hemp Seeds
These are the nutrients hemp seedscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.