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Hemp seeds are the small, nutty seeds of the hemp plant, Cannabis sativa, eaten whole or hulled and also pressed into oil or milled into protein powder. In USDA data, hulled hemp seed is rich in protein, polyunsaturated fat and minerals such as magnesium. This guide covers hemp seeds nutrition from USDA, the fats they contain, a fair answer to whether hemp seeds are healthy, what FDA said about hemp seed foods in 2018, what that means for THC, and how to eat hemp seeds in everyday cooking.
Peptide Labs does not sell hemp seeds or hemp seed foods. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA lists 166 calories, 9.5 grams of protein and 50% of the Daily Value for magnesium in 3 tablespoons (30 grams) of hulled hemp seed.
- In USDA data, hulled hemp seed has about three parts omega-6 linoleic acid to one part omega-3 ALA.
- In December 2018 FDA had no questions about GRAS conclusions for hulled hemp seed, hemp seed protein powder and hemp seed oil.
- FDA says hemp seeds do not naturally contain THC, and those ingredients contain only trace amounts of THC and CBD picked up during harvesting and processing.
- FDA says eating those hemp seed ingredients is not capable of making consumers high.
- FDA's notice does not address drug testing, and this guide makes no promise about test results.
What are hemp seeds?
FDA describes hemp seeds as the seeds of the hemp plant, Cannabis sativa, and notes that although hemp is the same species as cannabis (marijuana), the seeds themselves do not naturally contain THC, the main psychoactive ingredient in cannabis. In the kitchen, hemp seeds come in a few forms:
- Whole seeds: the seed in its hard, crunchy shell, eaten toasted or used in baking.
- Hulled seeds: the soft, pale inner kernels with the shell removed, often sold as hemp hearts. Our hemp hearts guide covers the hulled kernels in detail, including how they differ from the whole seed.
- Hemp seed oil: the oil pressed from the seeds, sold for dressings and drizzling.
- Hemp protein powder: a powder made from the seeds for shakes and baking.
- Hemp milk: a drink blended from seeds and water; see our hemp milk guide.
Hemp seeds nutrition from USDA
USDA SR Legacy (April 2018 release) has one hemp entry, hulled hemp seed (FDC 170148). It has no entry for whole, unhulled seeds, hemp seed oil or hemp protein powder, so we give no numbers for those. The table shows the USDA values per 100 grams and per the USDA portion of 3 tablespoons (30 grams). Percent Daily Values (%DV) use FDA reference amounts.
| Hulled hemp seed (USDA SR Legacy, FDC 170148) | Per 100 g | Per 3 tbsp (30 g) | %DV per 30 g |
|---|---|---|---|
| Calories | 553 | 166 | No DV |
| Protein | 31.56 g | 9.5 g | 19% |
| Total fat | 48.75 g | 14.6 g | 19% |
| Saturated fat | 4.6 g | 1.4 g | 7% |
| Polyunsaturated fat | 38.1 g | 11.4 g | No DV |
| Fiber | 4.0 g | 1.2 g | 4% |
| Magnesium | 700 mg | 210 mg | 50% |
| Phosphorus | 1,650 mg | 495 mg | 40% |
| Manganese | 7.6 mg | 2.3 mg | 99% |
| Copper | 1.6 mg | 0.48 mg | 53% |
| Zinc | 9.9 mg | 3.0 mg | 27% |
| Iron | 7.95 mg | 2.4 mg | 13% |
| Thiamin | 1.275 mg | 0.38 mg | 32% |
| Sodium | 5 mg | 1.5 mg | 0% |
Two things stand out in the USDA numbers. Hulled hemp seed has more protein per 100 grams than chia seeds (FDC 170554) or flaxseed (FDC 169414) in USDA SR Legacy, and it supplies large shares of the Daily Value for magnesium, phosphorus, manganese and copper in a sprinkle-sized portion. It is low in fiber once hulled, at 1.2 grams per 3 tablespoons in USDA data; our chia seeds and flaxseed guides cover seeds with far more fiber. For other magnesium sources, see our foods high in magnesium list.
The fats in hemp seeds
Most of the fat in hulled hemp seed is polyunsaturated: USDA lists 38.1 grams of polyunsaturated fat out of 48.75 grams of total fat per 100 grams. That includes 27.5 grams of linoleic acid, an omega-6 fat, and 8.7 grams of alpha-linolenic acid (ALA), a plant omega-3 fat, or about three parts omega-6 to one part omega-3 in USDA data. ALA is not the same as the EPA and DHA found in fish; our omega-3 guide explains the difference, and our omega-6 foods list covers linoleic acid.
Are hemp seeds healthy?
Are hemp seeds healthy? As a whole food, hulled hemp seed brings protein, mostly unsaturated fat and a dense set of minerals, which is what the USDA data support. It is also calorie-dense, with 166 calories in 3 tablespoons in USDA data. Claims about hemp seeds benefits for specific conditions go beyond what this guide can source, and it makes none. Hemp seeds are a food, and FDA reviewed hulled hemp seed as a food ingredient, so no claims made for CBD apply to them.
FDA's 2018 GRAS notices: hulled seed, protein powder and oil
On December 20, 2018, FDA announced that it had no questions about the conclusion that three hemp seed-derived ingredients are GRAS (generally recognized as safe) under their intended conditions of use. The notices were submitted by one company, Fresh Hemp Foods, Ltd., but FDA said the GRAS conclusions can apply to ingredients from other companies if they are made in a way consistent with the notices and meet the listed specifications.
| FDA GRAS notice (December 2018) | Ingredient | What FDA said about uses |
|---|---|---|
| GRN 765 | Hulled hemp seed | Source of protein, carbohydrates, oil and other nutrients in foods |
| GRN 771 | Hemp seed protein powder | Same intended food uses as the other two notices |
| GRN 778 | Hemp seed oil | Same intended food uses as the other two notices |
FDA lists intended uses that include beverages such as smoothies, protein drinks and plant-based alternatives to dairy products, as well as soups, dips, spreads, sauces, dressings, plant-based alternatives to meat, desserts, baked goods, cereals, snacks and nutrition bars. FDA also says products containing any of these ingredients must declare them by name on the ingredient list, so check the label for hulled hemp seed, hemp seed protein or hemp seed oil.
Trace THC: what FDA says about hemp seed foods
FDA says the hemp seed ingredients in the notices contain only trace amounts of THC and CBD, which the seeds may pick up during harvesting and processing when they are in contact with other parts of the plant. FDA also says eating these ingredients is not capable of making consumers high.
FDA was clear that these GRAS conclusions do not change its position on adding CBD or THC to food. According to FDA, it is a prohibited act under section 301(ll) of the Federal Food, Drug, and Cosmetic Act to introduce into interstate commerce a food to which CBD or THC has been added. Hemp seed foods and CBD products are different categories; our explainer on how CBD and THC differ covers the cannabinoids, and our 2026 hemp law explainer covers the federal rules on hemp-derived THC products.
FDA’s notice does not address drug testing, and this guide makes no promise about test results. For that question, see our post on CBD and drug tests, and talk to the testing program or your employer if testing applies to you.
How to eat hemp seeds
Hulled hemp seeds taste mild and nutty, a little like pine nuts or sunflower seeds, and need no cooking. Ideas for everyday meals:
- Sprinkle: scatter them over oatmeal, Greek yogurt, salads, soups or grain bowls, including bowls built on black rice.
- Blend: add them to smoothies or blend them into salad dressings and dips for body.
- Bake: stir them into muffins, breads, granola or crackers, or press them onto the top before baking.
- Coat: mix them with breadcrumbs as a crust for fish, chicken or tofu.
- Pesto: swap them in for pine nuts in a basil pesto.
- Whole seeds: toast the crunchy, shell-on seeds in a dry pan and add them to trail mixes or salads.
- Hemp seed oil: drizzle it over salads, grains or vegetables rather than frying with it, since heat dulls its grassy flavor.
Allergens, labels and storage
- Allergens: hemp is not one of FDA’s nine major food allergens that US labels must declare. Any food can still cause a reaction; if you have a food allergy, talk to an allergist.
- Shared packing: hemp seeds are often packed alongside nuts and other seeds, so read the ingredient list and any allergen statement on the label.
- Storage: keep hemp seeds and hemp seed oil sealed in the refrigerator or freezer and follow the package date.
- Freshness check: fresh seeds smell mild and nutty; a bitter or paint-like smell means the fats have gone stale.
Frequently Asked Questions
What are hemp seeds?
Hemp seeds are the seeds of the hemp plant, Cannabis sativa, sold whole, hulled, as oil or as protein powder.
Can hemp seeds get you high?
No. FDA said in 2018 that the hemp seed ingredients it reviewed contain only trace amounts of THC and CBD and are not capable of making consumers high.
How much protein is in hemp seeds?
USDA lists 9.5 grams of protein in 3 tablespoons (30 grams) of hulled hemp seed, or 19% of the Daily Value.
Are hemp seed foods the same as cannabinoid products?
No. FDA reviewed hemp seed ingredients as foods and says adding CBD or THC to food is a prohibited act under section 301(ll) of the federal food law.
How do you eat hemp seeds?
Sprinkle hulled seeds on oatmeal, yogurt or salads, blend them into smoothies, or bake them into breads and crackers.
How should hemp seeds be stored?
Keep them sealed in the refrigerator or freezer and follow the package date; a bitter smell means they have gone stale.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Black Rice (Forbidden Rice): Nutrition, Arsenic Facts and How to Cook It, Hemp Hearts: USDA Nutrition, Protein, Minerals and THC Facts, Chia Seeds Benefits: Nutrition, Research and Side Effects.