Seeds, hemp seed, hulled — Food Nutrition Browser

Composition

Energy

Protein 31.6 g · 126 kcal/100g

Fat 48.8 g · 439 kcal/100g

Carbs 8.7 g · 35 kcal/100g

Fiber 4.0 g

Water 5 g

Total energy 553 kcal

Energy is predominantly from fat (73%); EFSA recommends 20–35% for a balanced diet

Total fat

48.8g

Saturated

4.6g

Monounsat.

5.4g

Polyunsat.

38.1g

Omega-3

8.68g

Omega-6

27.46g

Saturated fat is 7.5% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 3.2 (excellent, target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 90%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (90% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 1 µg

Vitamin C 0.5 mg

Vitamin E 0.8 mg

Thiamin (B1) 1.28 mg

Riboflavin (B2) 0.29 mg

Niacin (B3) 9.2 mg

Vitamin B6 0.60 mg

Folate (B9) 110 µg

Minerals

Calcium 70 mg

Iron 8.0 mg

Magnesium 700 mg

Phosphorus 1650 mg

Potassium 1200 mg

Sodium 5 mg

Zinc 9.9 mg

Copper 1.60 mg

Manganese 7.60 mg

Notable source of Manganese (380% of EU NRV per 100 g). Score averages coverage across 16 tracked nutrients.