Group · Nuts & seeds
Hemp seeds
Hulled hemp seeds come from varieties of Cannabis sativa that contain no THC. They have no psychoactive effect: the seeds contain none, unlike the flowers.
In terms of nutrition facts: 617 kcal per 100 g, with 37.2 g of protein, a plant-based record, and 48.8 g of fat of which 38.1 g polyunsaturated. Their mineral content is extraordinary: 1,650 mg of phosphorus, 1,200 mg of potassium, 700 mg of magnesium, 9.9 mg of zinc and 7.95 mg of iron per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 617 kcal |
| Kilojoules | 2560 kJ |
| Protein | 37,2 g |
| Carbohydrate | 5,4 g |
| Fat | 48,8 g |
| Fibre | 4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Omega-3 ALA8,68 g434 %
- Manganese7,6 mg380 %
- Omega-6 LA27,4 g274 %
- Phosphorus1650 mg236 %
- Magnesium700 mg187 %
- Copper1,6 mg160 %
- Vitamin B11,28 mg116 %
- Zinc9,9 mg99 %
- Vitamin B9dietary folate equivalents110 µg
See the other 9 nutrients
- Potassium1200 mg60 %
- Vitamin B39,2 mg58 %
- Iron7,95 mg57 %
- Vitamin B60,6 mg43 %
- Vitamin B20,29 mg21 %
- Calcium70 mg9 %
- Vitamin E0,8 mg7 %
- Vitamin C0,5 mg1 %
- Vitamin A0,58 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
700 mg of magnesium: the record for the whole database. Two tablespoons, or 20 g, provide 140 mg, which is 37% of the reference intake. Magnesium intakes in France are often insufficient.
37.2 g of protein, and complete protein at that. This is what makes them special: unlike most plant foods, hemp contains all the essential amino acids in the right proportions.
Bring it back to the real serving. 617 kcal per 100 g, but you sprinkle on 15 to 20 g: about a hundred kilocalories. It is a nutritional condiment, not a meal.
Do not heat them. 38.1 g of polyunsaturated fat makes them very fragile: sprinkle them raw over a salad, fromage blanc or a soup at the table. Toasted, they oxidise.
In the fridge once opened. For the same reason: they go rancid within a few weeks at room temperature. A bitter taste is a sign of oxidation.
