seed10 recipes
hemp seeds.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
hemp heartsshelled hemp seeds
SERVING
CALORIES
553
PROTEIN
31.6g
CARBS
8.7g
FAT
48.8g
FIBER
4.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories553kcal—
Protein31.6g63%
Carbohydrates8.7g3%
Fiber4.0g14%
Sugar1.5g3%
Total fat48.8g63%
Saturated fat4.6g23%
Trans fat0g—
Cholesterol0mg0%
Water4.9g—
MINERALS
Sodium5.0mg0%
Potassium1200mg26%
Calcium70mg5%
Iron8.0mg44%
Magnesium700mg167%
Phosphorus1650mg132%
Zinc9.9mg90%
Copper1.6mg178%
Manganese7.6mg330%
VITAMINS
Vitamin A1.0µg0%
Vitamin C0.50mg1%
Vitamin D0µg0%
Vitamin E0.80mg5%
Thiamin (B1)1.3mg106%
Riboflavin (B2)0.28mg22%
Niacin (B3)9.2mg57%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.60mg35%
Folate (B9)110µg28%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup160g
1 tablespoon10g
1 teaspoon3.3g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter680g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of essential fatty acids (Omega-3 and Omega-6)
- ✓Complete plant-based protein containing all nine essential amino acids
- ✓High magnesium content supports heart health and muscle function
- ✓Rich in Vitamin E and antioxidants for skin health
- ✓High fiber content (in whole seeds) aids digestive regularity
COOKING TIPS
In the kitchen.
- 1Sprinkle raw on salads, yogurt, or oatmeal for a nutty crunch
- 2Blend into smoothies or shakes to add creaminess and protein
- 3Use as a nut-free alternative to pine nuts in pesto recipes
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator to prevent oils from going rancid
- Can be frozen for up to a year to extend shelf life
- Keep in a cool, dark place away from direct sunlight and heat
RECIPES
Cook with hemp seeds.
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