Healthy fats
Hemp seeds
Complete protein and a balanced omega-6/omega-3 ratio.
Nutrition facts
Serving: 3 tbsp (30 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Protein | 9.5 g | |
| Carbs | 2.6 g | |
| Fibre | 1.2 g | 4 % |
| Sugars | 0.5 g | 0 % |
| Fat | 14.6 g | 20 % |
| Saturated fat | 1.4 g | 7 % |
| Sodium | 2 mg | 0 % |
| Manganese | 2 mg | 99 % |
| Copper | 0 mg | 53 % |
| Magnesium | 210 mg | 50 % |
| Phosphorus | 495 mg | 40 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Three tablespoons (30 g) provide close to 10 g of protein, one of the highest amounts among seeds. Measured protein quality (PDCAAS) is nonetheless intermediate, with lysine as the limiting amino acid (House et al., 2010); legumes, rich in lysine, complement it well.
- Its fats are mostly polyunsaturated, with an omega-6 to omega-3 ratio of about 3 to 1; the omega-3 is ALA, whose conversion to EPA and DHA is low in humans.
Preparation
Hulled seeds are eaten as they are, sprinkled over yogurt, salad or oatmeal. Their polyunsaturated fats do not take high heat well: add them after cooking rather than roasting them, and keep them refrigerated once the bag is open.
Sources
- Seeds, hemp seed, hulled
- USDA FoodData Central, SR Legacy
- House, Neufeld and Leson, 2010, Journal of Agricultural and Food Chemistry, protein quality of hemp products (PDCAAS)
- NIH Office of Dietary Supplements, Omega-3 fact sheet
- Health Canada, Industrial Hemp Regulations
- Health Canada, Nutrition Labelling, mandatory elements of the Nutrition Facts table
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.