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Hemp Seed

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Story by Brian Rossiter - Fruit-Powered

Rich in omega-3 fatty acids and protein but low in fiber, hemp seed has grown in popularity in recent years as a healthful food.

Hemp was made illegal to grow without a permit in the United States in 1970 because of its relation to marijuana. An ounce of hemp seeds weighs 28 grams and contains 157 calories.

Hemp seed’s binomial name is Cannabis sativa. Hemp is used in the production of cloth, rope and paper, among various other uses.

Hemp seed is teeming with B vitamins, especially Vitamin B1, along with minerals, particularly manganese. Hemp seed contains great amounts of protein.

France produces more than 70 percent of the world’s hemp, growing 48,000 tonnes in 2013. China grew 16,000 tonnes, making it the No. 2 producer. Chile, Ukraine and Hungary round out the list of leading five producers.

Stats for 100 Grams of Hemp Seed (Seeds, Hemp Seed, Hulled)

  • 553 calories

Notable Nutrients

Percentages based on the Reference Daily Intake for a 2,000-calorie diet

  • Fiber: 16%
  • Fat: 75%
  • Protein: 63.1%
  • Vitamin B1: 85%
  • Vitamin B2: 16.8%
  • Vitamin B3: 46%
  • Vitamin B6: 30%
  • Folate: 27.5%
  • Calcium: 7%
  • Copper: 80%
  • Iron: 44.2%
  • Magnesium: 175%
  • Manganese: 380%
  • Phosphorous: 165%
  • Potassium: 34.3%
  • Zinc: 66%


  • Carbohydrates: 6.4%
  • Protein: 19.8%
  • Fat: 73.8%

Food Type

  • Seed


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