Hulled hemp seed delivers a high-protein, balanced-fat nutritional profile with notable mineral density. A standard 30 gram serving of hulled hemp seed provides approximately 10 grams of protein, 14 grams of fat (12 grams of which are combined omega-3 and omega-6 fatty acids), 166 calories, and 210 milligrams of magnesium, based on USDA FoodData Central data and major Canadian brand nutrition labels.
Protein: complete and reasonably digestible
Hemp seed protein is dominated by two storage proteins: edestin, which accounts for roughly two thirds of total protein, and albumin, which accounts for most of the remainder. Both are water-soluble and digestible. Hemp protein contains all nine essential amino acids in adequate proportions, making it a complete plant protein under standard scoring methods.
Per 30 gram serving:
- Hulled hemp seed: 10 grams of protein (33 grams per 100 grams)
- Hemp protein powder (typical): 15 to 20 grams of protein (50 to 65 grams per 100 grams, depending on processing)
- Hemp flour: 9 to 12 grams of protein (30 to 40 grams per 100 grams)
Fat: polyunsaturated, with an unusual minor component
Hemp seed fat is roughly 80 percent polyunsaturated. The major fatty acids are linoleic acid (omega-6, 50 to 60 percent of total fat), alpha-linolenic acid (ALA, omega-3, 15 to 20 percent), and oleic acid (omega-9, 10 to 15 percent). The ratio of omega-6 to omega-3 averages around 3:1, well below the 10:1 to 20:1 typical of North American diets.
Hemp seed also contains gamma-linolenic acid (GLA), an omega-6 fatty acid present in only a handful of dietary sources (notably evening primrose and borage oils). GLA accounts for 2 to 4 percent of total hemp seed fat.
Minerals: where hemp is genuinely useful
The nutritional contribution most underrated by casual consumers is mineral content. A 30 gram serving of hulled hemp seed supplies:
- Magnesium: 210 mg (50 percent of an adult Daily Value)
- Phosphorus: 495 mg (40 percent DV)
- Iron: 2.4 mg (13 percent DV)
- Zinc: 3 mg (27 percent DV)
- Manganese: 2.2 mg (96 percent DV)
These figures derive from USDA FoodData Central and major Canadian brand nutrition labels. Values vary modestly between brands and cultivars.
What the numbers do not tell you
Three caveats worth understanding. First, hemp's polyunsaturated fats are unstable at high heat: nutrition values assume the product is consumed in raw or low-heat applications. Second, fibre content drops sharply when the shell is removed; whole hemp seed contains around 4 grams of fibre per 30 grams, while hulled hemp seed contains less than 1 gram. Third, the bioavailability of hemp protein is good but not equal to whey: most hemp protein products list a Protein Digestibility-Corrected Amino Acid Score (PDCAAS) below dairy, though above many other plant proteins.