Foods/Nuts & Seeds/Hemp seeds

Nuts & Seeds · smoothie

Hemp seeds

3 tbsp · 30 g166 kcal

A nuts & seed that's a strong source of Omega-3 ALA and Manganese.

Macros

Per serving

166 kcal

Energy

9.5g

Protein

2.6g

Carbs

14.6g

Fat

1.2g

Fiber

Protein 9.5 gCarbs 2.6 gFat 14.6 g

553 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 3 tbsp (30 g), as a share of a reference adult — male, 35, moderately active.

Omega-3 ALA

163%

99%

71%

53%

50%

Omega-6 Linoleic

48%

Good source of (≥ 20% RDA)

Omega-3 ALAManganesePhosphorusCopperMagnesiumOmega-6 LinoleicThiamin (B1)Iron

Pairs well with

What fills hemp’s gaps?

Hemp seeds is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A Rolled oatsAdds Molybdenum & Biotin (B7)+ Molybdenum+ Biotin (B7)+ Selenium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 3 tbsp = 30 g

Generous to use, with room before it crowds out variety.

Common questions

Hemp seeds, in brief

How many calories are in hemp seeds?

3 tbsp (30 g) of hemp seeds has about 166 calories.

What is hemp seeds a good source of?

Hemp seeds is a good source of Omega-3 ALA, Manganese, Phosphorus, Copper, and 5 more nutrients.

Is hemp seeds good in a smoothie?

Yes — hemp seeds is one of S8D's smoothie-role foods.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Omega-3 ALAManganese Phosphorus Copper Magnesium Omega-6 Linoleic

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