Hemp seeds are a source of omega-3 fatty acids and high quality protein. Sprinkle the tiny, ivory seeds on salads or cereal, add them to yogurt, include them in baked goods or mix them into smoothies. They have a nutty taste, reminiscent of sesame seeds. Adding hemp seeds to your diet offers multiple nutritional benefits.
Calories And Carbohydrates
A 2 tbsp. serving of hemp seeds contains 160 calories. Hemp seeds are approximately 12 percent carbohydrates, meaning this serving size contains about 5 g of carbohydrates. Two tbsp. of hemp seeds provides just 1 g of fiber.
Beneficial Fats
Hemp seeds contain 10 g of fat per 2-tbsp. serving, almost all of which is heart-healthy unsaturated fats. Hemp seeds provide significant amounts of omega-3 fatty acids. This type of unsaturated fat helps with brain development and function and protects against heart disease.
Protein
Unlike most other plant proteins, hemp is a complete protein. It contains all of the amino acids that the body cannot produce in desirable ratios. Complete proteins are primarily found in fish, poultry, eggs, dairy or meat. Hemp seeds are valuable to vegans as a protein alternative to soy or quinoa. Two tbsp. of hemp seeds contain 11 g of protein.
Additional Nutrition Information
Hemp seeds are a source of a dozen vitamins and minerals. The precise amounts depend on the brand purchased, but in general, a 2-tbsp. serving of hemp seeds offers 5 mg of iron, or 20 percent of the recommended dietary allowance based on a 2,000-calorie diet. It also offers 8 percent of the RDA for vitamin E, 26 percent for thiamine, 21 percent for riboflavin and 15 percent for vitamin B6. Hemp seeds provide 52 percent of the RDA for folic acid, 36 percent for phosphorus, 43 percent for magnesium, 20 percent for zinc, 8 percent for copper and 60 percent of manganese. Hemp provides 15 percent of the RDA for the mineral potassium, which helps to manage the body's mineral and fluid balance.
Considerations
Purchase hulled hemp seed, rather than whole, for use in recipes at home. Due to their high fat content, hemp seeds are prone to spoilage. They are usually found in refrigerated cases at health food stores. Unlike flax seeds, hemp seeds do not need to be ground to benefit from their nutrition. Hemp seeds come from a plant related to marijuana, but it lacks the chemical that gives marijuana its mood-altering qualities.
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