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Hemp Nutrition Facts
Hemp, derived from the Cannabis sativa plant, is a versatile crop known for its various industrial and nutritional applications. Unlike its cannabinoid-rich counterpart, marijuana, hemp contains minimal amounts of THC, the psychoactive compound. Its seeds, oil, and protein are highly valued for their exceptional nutritional profiles.
Hemp SeedsHemp seeds are a complete protein source, meaning they contain all nine essential amino acids. They are also rich in healthy fats, fiber, and various minerals.
Nutrient | Amount per 30g (approx. 3 tbsp) | Daily Value (%) |
|---|---|---|
Calories | 170 | |
Total Fat | 15g | 23% |
Saturated Fat | 1.5g | 8% |
Polyunsaturated Fat | 12g | |
Monounsaturated Fat | 1.5g | |
Cholesterol | 0mg | 0% |
Sodium | 0mg | 0% |
Total Carbohydrate | 2g | 1% |
Dietary Fiber | 1g | 4% |
Total Sugars | 0g | |
Protein | 10g | 20% |
Iron | 2mg | 11% |
Magnesium | 210mg | 53% |
Zinc | 3mg | 20% |
Hemp oil, extracted from the seeds, is known for its ideal ratio of omega-6 to omega-3 fatty acids, which is beneficial for heart health and inflammation. It's often used in cooking, salad dressings, and skincare products.
Nutrient | Amount per 1 tbsp (14g) | Daily Value (%) |
|---|---|---|
Calories | 125 | |
Total Fat | 14g | 22% |
Saturated Fat | 1g | 5% |
Polyunsaturated Fat | 11g | |
Monounsaturated Fat | 2g | |
Cholesterol | 0mg | 0% |
Sodium | 0mg | 0% |
Total Carbohydrate | 0g | 0% |
Protein | 0g | 0% |
Hemp protein powder is a popular plant-based protein supplement, especially for vegans and vegetarians. It's made by grinding hemp seeds after the oil has been extracted.
Nutrient | Amount per 30g (approx. 3 tbsp) | Daily Value (%) |
|---|---|---|
Calories | 110 | |
Total Fat | 3g | 5% |
Saturated Fat | 0.5g | 3% |
Total Carbohydrate | 9g | 3% |
Dietary Fiber | 8g | 32% |
Total Sugars | 1g | |
Protein | 15g | 30% |
Iron | 6mg | 33% |
Magnesium | 220mg | 55% |
Zinc | 4mg | 27% |
- THC Content: Industrial hemp, by law, contains less than 0.3% THC, making it non-psychoactive.
- Storage: Hemp products, especially oil and seeds, should be stored in a cool, dark place or refrigerated to prevent rancidity due to their high polyunsaturated fat content.
- Allergies: While rare, some individuals may be allergic to hemp.
- Dietary Integration: Hemp seeds can be sprinkled on salads, yogurt, oatmeal, or blended into smoothies. Hemp oil can be used in dressings or as a finishing oil. Hemp protein powder is excellent for shakes and baking.
