Macronutrient Breakdown: Power in a Tablespoon
A single tablespoon (~10 grams) of hulled hemp seeds is a nutrient-dense food that offers a significant amount of macronutrients relative to its size. Its composition of fats, protein, and carbohydrates provides sustained energy and supports overall health.
Complete Plant-Based Protein
One of the most remarkable aspects of hemp seeds is their protein quality. Just one tablespoon delivers about 3 grams of protein, and unlike most plant-based sources, it is a complete protein. This means it contains all nine essential amino acids that your body cannot produce on its own. The two main storage proteins, edestin and albumin, are highly digestible, with some studies showing digestibility rates nearing that of casein protein found in dairy. This makes hemp an excellent addition for vegetarians, vegans, and anyone looking to increase their plant-based protein intake.
Healthy Fats: A Balanced Omega Profile
Hemp seeds are notably high in healthy fats, with a tablespoon containing around 4–5 grams. The fat is composed mainly of polyunsaturated fatty acids (PUFAs), including the essential omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid, or ALA). The ratio of omega-6 to omega-3 in hemp seeds is typically between 2:1 and 3:1, which is considered optimal for human health and helps reduce inflammation. Furthermore, hemp seeds contain the valuable gamma-linolenic acid (GLA), a less common omega-6 fatty acid known for its anti-inflammatory effects that can benefit skin conditions like eczema.
Fiber and Carbohydrates
For those watching their carbohydrate intake, hulled hemp seeds are an ideal choice, containing only about 1 gram of carbohydrates per tablespoon. The fiber content in hulled hemp seeds is low, around 0.4 to 1 gram, because the outer shell has been removed. The majority of the fiber, particularly insoluble fiber, is in the hull, so if increasing fiber is your goal, whole hemp seeds would be a better option.
Micronutrients: A Mineral-Rich Profile
Beyond macronutrients, a tablespoon of hemp seeds is a surprising source of essential vitamins and minerals crucial for many bodily functions. While quantities per tablespoon are a fraction of the daily value, they add up significantly over time.
- Magnesium: Helps regulate muscle and nerve function, blood sugar levels, and blood pressure. A 30g serving (3 tbsp) can provide over 15% of your Daily Value.
- Iron: Essential for creating hemoglobin and carrying oxygen throughout the body. A tablespoon typically contains around 1 mg.
- Zinc: Supports immune system function, protein synthesis, and wound healing.
- Phosphorus: An abundant mineral critical for the body's energy production (ATP) and the formation of bones and teeth.
- Manganese: A trace mineral that supports brain function, nervous system health, and enzyme systems.
Nutritional Comparison: Hemp vs. Other Seeds
To put the nutrition of hemp seeds in perspective, here is a comparison with other popular seeds, based on a single tablespoon serving. Data may vary slightly by brand and preparation.
| Nutrient | Hulled Hemp Seeds (~10g) | Chia Seeds (~10g) | Flax Seeds (~10g) |
|---|---|---|---|
| Calories | ~57 kcal | ~60 kcal | ~37 kcal |
| Protein | ~3 g | ~3 g | ~1 g |
| Fat | ~4-5 g | ~3 g | ~3 g |
| Fiber | ~0.4-1 g | ~5 g | ~2 g |
| Carbs | ~1 g | ~5 g | ~2 g |
Hemp seeds shine with their high protein content, offering significantly more per tablespoon than either chia or flax. While chia seeds are the clear winner for fiber, hemp seeds offer a more balanced macronutrient profile and a better omega-3 to omega-6 ratio for optimal health. Bob's Red Mill Natural Foods offers additional insights into the flax vs. hemp debate.
How to Easily Add Hemp Seeds to Your Diet
With their mild, nutty flavor, similar to pine nuts or sunflower seeds, hulled hemp seeds are incredibly versatile and easy to incorporate into your meals.
- Smoothies: Blend them into your morning smoothie for a creamy texture and protein boost.
- Breakfast Bowls: Sprinkle them over oatmeal, yogurt, or granola.
- Salads: Toss them into salads for a pleasant crunch and added nutrients.
- Baked Goods: Mix them into muffins, bread, or cookies.
- Garnish: Use them as a garnish on soups, roasted vegetables, or avocado toast.
- Nut Butter: Stir them into homemade nut butter or energy balls.
Conclusion: The Final Word on a Tiny Superfood
A tablespoon of hulled hemp seeds is a powerful addition to a healthy diet, providing not just calories and macronutrients but a complete set of essential amino acids and a beneficial balance of healthy fats. Despite their small size, they are a rich source of vital minerals like magnesium, iron, and zinc, and their anti-inflammatory properties can support heart and skin health. For those seeking to enhance their nutritional intake with a simple, versatile, and complete plant-based food, adding a single tablespoon of hemp seeds is a highly effective choice. By easily sprinkling them on your meals, you can take a small step toward a significantly more nutritious diet.
