Hemp Seeds
Serving size: 3 tbsp (30g)
Why Eat Hemp Seeds?
Hemp seeds are a nutritional powerhouse, delivering 50% of your daily magnesium, complete protein with all 9 essential amino acids, and substantial plant-based omega-3 fatty acids in just 3 tablespoons. They're one of the few plant foods containing GLA (gamma-linolenic acid), an anti-inflammatory omega-6.
Hemp Seeds contains 81.5x more omega-3 per serving than Pumpkin Seeds.
At a Glance
Nutrient Fingerprint
Hemp Seeds's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Omega-3 (% DV) vs similar Seeds
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Hemp Seeds per serving (3 tbsp (30g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Hemp Seeds
Storage & Selection Tips
How to Select
Look for fresh-smelling seeds with a nutty aroma. Avoid packages with rancid or stale odors.
How to Store
Store in an airtight container in the refrigerator or freezer to prevent the oils from going rancid.
Shelf Life
Hemp seeds last 3-4 months in the pantry, 6-12 months refrigerated, or 1+ year frozen.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Hemp Seeds Appears in These Nutrient Guides
Magnesium
50% DV per serving
Iron
13% DV per serving
Omega-3
163% DV per serving
Calcium
2% DV per serving
Zinc
27% DV per serving
Folate
8% DV per serving
Fiber
4% DV per serving
Potassium
8% DV per serving
Vitamin E
1% DV per serving
Manganese
100% DV per serving
Phosphorus
40% DV per serving
Copper
56% DV per serving
Thiamin (Vitamin B1)
33% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
18% DV per serving
Vitamin B6
12% DV per serving
Protein
19% DV per serving
Leucine
22% DV per serving
Isoleucine
29% DV per serving
Valine
27% DV per serving
Tryptophan
40% DV per serving
Lysine
19% DV per serving
Similar Foods (Seeds)
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See how Hemp Seeds stacks up against another food, nutrient by nutrient.
Hemp Seeds Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.