# Hemp seed nutrition — vitamins, minerals and fatty acids in hemp seeds > Hemp seed nutrition explained: full profile of fats, proteins, minerals and vitamins in hemp seeds, with peer‑reviewed sources and no health claims. Balanced. **Källa:** https://helsama.se/en/kunskap/hampans-naringsprofil/ **Kategori:** naring · **Publicerad:** 2026-05-23 · **Uppdaterad:** 2026-07-12 --- **Hempseed is roughly 30% fat, 25% protein, 30% fibre and 6% water. The fat has an unusual omega-6:3 ratio of around 3:1, and the protein contains all nine essential amino acids. The most prominent minerals are magnesium, phosphorus, manganese, iron and zinc; vitamin E is the dominant vitamin.** In this guide This guide gathers the answers step by step: - [How much hempseed per day? Portion, nutrition & storage](/en/kunskap/hur-mycket-hampafro-per-dag) - [Can you eat hempseed with the hull? Hulled vs whole](/en/kunskap/kan-man-ata-hampafron-med-skal) - [How to use hemp seeds](/en/kunskap/sa-anvander-du-hampafron) - [Can you fry in hemp oil? Why it does not tolerate heat](/en/kunskap/kan-man-steka-i-hampaolja) - [Hulled vs unhulled hemp seeds — what is the difference?](/en/kunskap/skalade-vs-oskalade-hampafron) - [How long do hemp seeds last? Storage and shelf life](/en/kunskap/hur-lange-haller-hampafron) - [Hemp protein or hemp flower powder: what is the difference?](/en/kunskap/hampaprotein-eller-hampans-blompulver-skillnaden) - [What is hemp oil?](/en/kunskap/vad-ar-hampaolja) ### In this guide - [Hulled vs unhulled hemp seeds — what's the difference?](/kunskap/skalade-vs-oskalade-hampafron) - [How much hemp seed per day?](/kunskap/hur-mycket-hampafro-per-dag) - [Can you eat hemp seeds with shells on?](/kunskap/kan-man-ata-hampafron-med-skal) - [How to use hemp seeds](/kunskap/sa-anvander-du-hampafron) - [How long do hemp seeds last? Storage and shelf life](/kunskap/hur-lange-haller-hampafron) ## What are hemp seeds, botanically Hemp seeds are *achenes* from *Cannabis sativa* L. — an annual herb in the Cannabaceae family. Botanically, the hemp seed is not a seed in the strict sense but a *fruit* with a thin hull enclosing the oil-rich kernel inside. In everyday language it is still called a seed, and in commercial trade it is sold as *hempseed* or *hampafrö*. Hemp seeds should not be confused with the plant’s flowers (where cannabinoids such as CBD and CBDA occur) or with hemp fibre (from the stalk). The seed contains trace amounts of cannabinoids — mainly through resin contamination during harvest — but the levels are so low that seed-based products are not classified as novel food under EU regulation. This distinction is often muddled in marketing. Helsama’s hemp seed range comes from industrial hemp cultivated under EU Regulation 1307/2013 with THC content below 0.3%. The entire chain — cultivation, harvesting, cleaning, calibration and packaging — takes place locally on Gotland. In retail, hemp seeds are available in three primary forms: - **Whole seeds** (with hull) — highest fibre content, longest shelf life - **Hulled seeds** (also called *hemp hearts*) — softer texture, higher concentration of protein and fat per gram - **Flavoured seeds** — variants with complementary flavour notes beyond the seed’s natural nuttiness Dehulling affects the nutrition profile more than many assume — this is the theme of several later sections. ## Macronutrient overview The classic peer‑reviewed overview of the macronutrient profile of hemp seeds is *Callaway, J.C. “Hempseed as a nutritional resource: An overview.” Euphytica 140, 65–72 (2004)*. Its figures have been confirmed by numerous subsequent studies, including USDA FoodData Central (FDC ID 170148) and the meta‑analytic work in *Frontiers in Nutrition (2025)*. Per 100 g whole hemp seeds (industrial hemp, Nordic cultivar): | Macronutrient | Amount (g/100 g) | | --- | --- | | Fat | 28–35 | | Protein | 20–25 | | Carbohydrates (of which fibre) | 25–35 (of which 18–25 fibre) | | Water | 5–7 | | Ash (minerals) | 5–6 | Hulled hemp seeds differ significantly — fat rises to approx. 47% and protein to approx. 31%, while fibre falls to approx. 6%. This makes hulled seeds a more concentrated source of fat and protein, but a poorer source of fibre. Whole seeds are therefore more balanced from a dietary perspective, while hulled seeds fit better where higher protein per gram is desired. Variation between analyses is mainly due to cultivar differences, climate during the growing season and time of harvest. This is developed in the section on Nordic growing conditions further down. ## Fatty acids — the unusual 1:3 ratio The most distinctive nutritional characteristic of hemp seeds is their fatty acid composition. Of total fat, approximately 80% is polyunsaturated fatty acids, two of which are essential for humans because the body cannot synthesise them. ### Omega-6 (linoleic acid, LA) Linoleic acid (18:2 n-6) is the dominant fatty acid in hemp seeds and constitutes about 50–60% of total fat. Linoleic acid occurs in many vegetable oils (sunflower, corn, soybean) and is generally well represented in Western diets. Hemp seeds also contain *gamma‑linolenic acid* (GLA, 18:3 n-6) at about 1–4% of total fat. GLA is uncommon in foods — it is otherwise found mainly in evening primrose oil, borage oil and blackcurrant seed oil. Variation in GLA content between hemp cultivars is large; Nordic Finola‑related cultivars are often in the upper part of the range. ### Omega-3 (alpha‑linolenic acid, ALA) Alpha‑linolenic acid (18:3 n-3) makes up about 15–25% of total fat in hemp seeds. This is a high proportion compared with most other vegetable oils — flaxseed is higher (50–60%), but hemp is higher than chia seeds, walnuts and rapeseed oil. Some Nordic cultivars also produce *stearidonic acid* (SDA, 18:4 n-3) at 0.5–2%. SDA is an intermediate in the biochemical conversion from ALA to EPA and DHA, and is therefore metabolically closer to the fatty acid form found in oily fish. ### The 3:1 ratio The often‑cited figure is that hemp seeds have an omega‑6 to omega‑3 ratio around **3:1**. This is worth understanding in context: - The modern Western diet averages a ratio of about **15:1 to 20:1** - Several Nordic and international dietary guidelines point to a range of **4:1 or lower** as optimal - Hemp seeds’ 3:1 ratio is therefore one of few plant sources that sits within this range It is important to emphasise the ratio is *within the seed itself*. How it affects the overall dietary ratio depends on the rest of what a person eats. A moderate daily portion of hemp seeds (10–30 g) contributes substantially to omega‑3 intake but does not change the total ratio dramatically if the rest of the diet is high in linoleic acid. ### Cultivar variation Callaway (2004) noted early on that fatty acid profiles vary between cultivars. Nordic cultivars — including Finola, developed in Finland — tend to have higher proportions of ALA and GLA compared with more southerly European cultivars. This is attributed to a shorter and colder growing season that affects oil biosynthesis. Hemp seed oil has the same fatty acid profile as the seed and is thus also a high‑omega‑3 source. The difference lies in concentration and how the fat is packaged — in the whole seed, fat is protected by cell walls and fibre structures, which gives a longer shelf life. ### Heat stability Hemp seed oil and hemp seeds are *heat‑sensitive*. The polyunsaturated fatty acids oxidise at temperatures above 160°C, which damages both flavour and nutritional value. For this reason, hemp seed oil is not suitable for frying. The seeds themselves tolerate heating better because the oil is encapsulated — but prolonged cooking above 180°C should be avoided if one wishes to preserve the fatty acid balance. ## How much protein do hemp seeds contain? The protein in hemp seeds has two main components: - **Edestin** (65–80% of total protein) — a legumin‑globulin that is readily digestible in the human diet - **Albumin** (20–35%) — a water‑soluble protein structurally similar to the albumins found in eggs and milk Edestin is of interest because it is one of the structurally simplest plant proteins and therefore has high digestibility — estimated at 86–98% depending on preparation. This is higher than many other plant proteins (soy protein 84–90%, pea protein 80–88%). ### Amino acid profile Hemp seeds contain **all nine essential amino acids** — the amino acids that the human body cannot synthesise and must obtain from the diet. This makes them a *complete protein source* according to the definition used in food science. The limiting amino acid (the one present in the lowest amount relative to human requirement) is **lysine** for hemp protein, which is typical of cereal and seed proteins. For people who eat a varied diet with legumes or animal proteins this is rarely a problem; for strictly vegetarian and vegan diets based solely on hemp seeds as a protein source, complementary lysine sources (beans, lentils) may be needed. Per 100 g whole hemp seeds there are approximately: - Arginine: 2.8 g - Glutamic acid: 4.6 g - Aspartic acid: 2.8 g - Leucine: 1.7 g - Lysine: 1.0 g - Methionine: 0.6 g - Tryptophan: 0.3 g The arginine content is notably high — higher than in many other plant proteins. Arginine is classified as *semi‑essential* — the body can synthesise it, but during periods of growth or physical stress requirements are often greater than production. ### Hemp protein as an ingredient Hemp protein powder (where fat is partly removed) reaches protein levels of 50–60% and is widely used in sports/recovery formulations. Note that Helsama OÜ does not produce hemp protein powder — our range focuses on whole and hulled seeds where the natural balance of protein, fat and fibre is preserved. ## Minerals — magnesium, phosphorus and trace elements The mineral profile of hemp seeds is one of their stronger characteristics. Per 100 g whole seeds according to USDA FoodData Central (FDC ID 170148) and Callaway (2004): | Mineral | Amount (mg/100 g) | Note | | --- | --- | --- | | Phosphorus (P) | 1650 | Very high concentration | | Magnesium (Mg) | 700 | Among the highest in the seed category | | Potassium (K) | 1200 | High | | Calcium (Ca) | 70 | Low — see below | | Iron (Fe) | 8 | High, but non‑heme (lower absorption) | | Zinc (Zn) | 10 | High | | Manganese (Mn) | 7 | Very high — among the highest in foods | | Copper (Cu) | 1.6 | High | ### Phosphorus–calcium ratio 23:1 The high phosphorus content combined with the low calcium content yields a phosphorus‑to‑calcium ratio of about **23:1**. This is worth understanding in context. The human body’s optimal dietary composition is often stated to be around **1:1 to 1:2** (phosphorus:calcium). A very high phosphorus–calcium ratio in a single component does not necessarily affect the balance of the entire diet — it depends on what the rest of the diet contains. For people who eat a lot of phosphorus‑rich foods (meat, soft drinks, processed foods) and at the same time have a low calcium intake (few dairy products, few green leafy vegetables), the contribution from hemp seeds is a factor to be aware of. This is **not** a reason to avoid hemp seeds — it is a reason to pay attention to overall diet composition, especially at high daily intakes. ### Manganese The manganese content in hemp seeds is notably high — 7 mg per 100 g corresponds to more than 300% of the daily reference value in a relatively small portion. Manganese occurs in many plant foods (oats, nuts, wholegrain bread) but hemp seeds are among the most concentrated sources. ### Iron and bioavailability The iron content is high, but it is *non‑heme iron* — the form of iron found in plants and which has lower intestinal absorption than heme iron from animal sources. Absorption increases when hemp seeds are consumed together with vitamin C‑rich foods (citrus fruits, peppers, berries) and decreases when consumed with tannin‑rich foods (tea, coffee) in the same meal. ## Vitamins Hemp seeds contain several vitamins in measurable amounts, but the profile is not the most vitamin‑dense compared with e.g. dark green leafy vegetables or orange/red vegetables. ### Vitamin E (alpha‑tocopherol) Vitamin E is the vitamin present in the most significant amount in hemp seeds — typically 0.8–1.1 mg per 100 g. Vitamin E is fat‑soluble and stabilises polyunsaturated fatty acids against oxidation, which is one reason hemp seeds’ fatty acids are relatively stable even under moderate heat treatment. The vitamin E profile of hemp seeds consists primarily of *gamma‑tocopherol* rather than *alpha‑tocopherol* — the two have different biochemical properties in the body, and later research has highlighted gamma‑tocopherol as potentially distinct from the alpha form. This is an active area of research. ### B vitamins Hemp seeds contain smaller amounts of several B vitamins: - **Thiamin (B1):** 0.4 mg/100 g - **Riboflavin (B2):** 0.1 mg/100 g - **Niacin (B3):** 9 mg/100 g - **Folate (B9):** 110 µg/100 g None of these reach daily reference values in normal portions, but they contribute marginally to total intake in a varied diet. ### Vitamins *not* present in meaningful amounts Hemp seeds are not a relevant source of: - Vitamin A (retinol) - Vitamin C (ascorbic acid) - Vitamin D (cholecalciferol) - Vitamin K1 (phylloquinone) - Vitamin B12 (cobalamin) This is worth mentioning because some marketing portrays hemp seeds as a “complete vitamin source”, which is not correct. ## Fibre and carbohydrates Whole hemp seeds contain 25–35% carbohydrates, the largest share of which is fibre. Hulled seeds contain significantly less — around 5–8%. ### Insoluble vs soluble fibre Approximately 80% of the fibre in whole hemp seeds is *insoluble* — it passes through the gastrointestinal tract without enzymatic breakdown. Insoluble fibre is found mainly in the seed’s outer hull. The remaining 20% is *soluble* fibre, which is partially fermented by gut bacteria and forms short‑chain fatty acids. Insoluble fibre contributes bulk in the diet and affects transit time through the gastrointestinal tract. Soluble fibre influences the bacterial flora and contributes to the formation of butyrate, propionate and acetate in the colon. These are well‑established biochemical processes but are described here in basic terms — we make no health claims about effects on individual organ systems. ### Sugar content Hemp seeds contain a minimal amount of sugars — under 1.5 g per 100 g. This means their contribution of sugars to the diet is very low. ## Variation across cultivars and growing conditions The nutritional profile of hemp varies within relatively wide intervals depending on: - **Cultivar.** Within *Cannabis sativa* L. there are hundreds of registered cultivars. Nordic cultivars such as Finola, Felina 32 and Futura 75 have distinctive fatty acid profiles compared with Southern European and Central Asian cultivars. - **Climate during the growing season.** Temperature, day length and precipitation affect oil biosynthesis and protein accumulation. Shorter and colder seasons tend to produce higher proportions of essential fatty acids. - **Soil nutrient status.** The mineral content of the soil is directly reflected in the seed’s mineral profile. Gotland’s calcareous moraine soils, for example, influence the calcium and magnesium profile. - **Harvest time.** Late‑harvested seeds have higher oil content; earlier harvests have higher protein and fibre. - **Post‑harvest handling.** Drying, cleaning and storage affect the stability and shelf life of the oils. For consumers, this means two hemp seed products from different origins can have measurably different nutritional values, even if both are *Cannabis sativa*. Producers’ nutrition labels are typically based on averages from several batches and can deviate from an individual batch by 10–15%. ## Processing, storage and nutrient losses Hemp seeds are sensitive to four primary degradation factors: heat, light, oxygen and moisture. How the seed is handled from harvest to consumption affects its nutrition profile to a measurable degree. ### Dehulling The dehulling process mechanically removes the seed’s outer hull. This: - Increases the concentration of fat and protein (because the hull is fibre‑rich and low in fat) - Drastically reduces fibre content - Increases susceptibility to oxidation — the protective hull is gone - Shortens shelf life from 12+ months (whole seed) to 6–9 months (hulled) under optimal storage conditions Hulled hemp seeds should be stored cold — preferably in a refrigerator or freezer after opening — to delay oxidation of the polyunsaturated fatty acids. ### Milling and powder Whole or hulled seeds can be milled to a powder‑like consistency. Milling breaks cell structures and exposes the oil to oxygen, which further accelerates oxidation. Freshly milled hemp seed powder has a noticeably rich flavour; the same powder after 4–6 weeks in an open package develops a rancid note. For consumers who want to combine convenience with nutritional stability, the recommendation is to buy whole or hulled seeds and mill small amounts as needed, rather than buying pre‑milled powder in bulk. ### Heat treatment Gentle heat — brief roasting at 120–150°C — affects the fatty acid balance marginally and can in some cases improve flavour. Longer or higher heat treatment (above 180°C for more than 15 minutes) leads to: - Oxidation of polyunsaturated fatty acids, especially ALA and GLA - Maillard reactions affecting amino acids (especially lysine, already limiting) - Loss of vitamin E as antioxidant protection is “consumed” Hemp seeds are therefore recommended for use raw or in low‑temperature applications — sprinkle over salads, blend into smoothies, bake into bread where internal temperature rarely exceeds 100°C, or use in cold sauces and dressings. ### Storage Optimal storage of hemp seeds: - **Whole seeds:** cool, dark, dry place. Shelf life 12–18 months. - **Hulled seeds:** refrigerate after opening. Shelf life 6–9 months. - **Milled seed:** fridge or freezer, airtight. Shelf life 2–4 months after milling. - **Hemp seed oil:** refrigerator, dark bottle. Shelf life 2–4 months after opening. Rancidity is detected primarily by taste (astringent, cardboard‑like) and sometimes as a bitter aftertaste. Rancid seed is not acutely dangerous but the oxidised fatty acids have lost their nutritional value. ## Hemp seeds vs hemp flower powder — a distinction Helsama’s range includes two separate product categories that are sometimes conflated in consumers’ minds, but which are biochemically and regulatorily entirely different. ### Hemp seeds - Originate from the fruit part of the hemp plant - Contain protein, fat, fibre, vitamins, minerals (the subject of this article) - Contain minimal traces of cannabinoids (contamination from resin during harvest) - Sold as *food* under standard EU food regulation - Produced and processed on Gotland - Marketed with nutrient information, recipes and dietary context ### Hemp flower powder (Premium CBD Hemp) - Originates from the flower part of the hemp plant - Contains cannabinoids — chiefly CBDA and CBD in naturally occurring levels - Contains proteins and trace elements but in lower and different profile - Raw material from Gotland, processing in Estonia under Estonian regulatory approval - Marketed *without* user instructions or health claims This distinction is central to Helsama’s communication. Marketing about the seed may fully discuss food, recipes and nutrient content. Marketing about the flower powder may *not* — because EU Regulation 1924/2006 plus EFSA’s on‑hold status for botanicals prohibit health claims about CBD‑containing products. ## Frequently asked questions ### How much hemp seeds can I eat per day? There is no official recommended daily intake for hemp seeds, because they are not classified as a single nutrient. Common portion sizes in the dietary literature are 10–30 g per day, corresponding to 1–3 tablespoons. This contributes substantially to the intake of essential fatty acids without dominating total dietary energy. ### Are hemp seeds legal in Sweden? Yes. Hemp seeds from industrial hemp (THC below 0.3%) are classified as food and are legally sold in Sweden under standard food regulation. This differs from CBD products and hemp flowers, which have stricter regulatory status. ### Do hemp seeds affect drug tests? No, not at normal consumption amounts. Hemp seeds contain trace amounts of THC from contamination but levels are so low that they do not trigger drug tests under normal dietary consumption. People in occupations with the strictest drug testing (certain military roles in the USA, for example) may choose to exercise caution. ### Are hemp seeds the same as chia seeds or flaxseed? No. All three are fat‑rich seeds that are often compared, but they are biochemically distinct: - **Flaxseed** has the highest omega‑3 (50–60% of its fat is ALA) but lower total fat and no GLA. - **Chia seeds** have roughly as high omega‑3 as flaxseed, plus very high soluble fibre (40% of weight). - **Hemp seeds** have lower omega‑3 but the unique 3:1 ratio and contain GLA, which the others do not. Each has its nutritional strengths. Combining several is often a good strategy in a varied diet. ### Can I eat hemp seeds if I am pregnant or breastfeeding? Standard food advice applies — varied diet, moderation, avoidance of potential contaminants. Hemp seeds from regulated industrial hemp in the EU are classified as ordinary food and have no special restrictions for pregnant or breastfeeding people. For specific dietary questions during pregnancy: consult maternal healthcare services. ### How do Swedish/Nordic hemp seeds differ from imported? Nordically grown hemp seeds tend to have higher proportions of essential fatty acids (ALA, GLA, SDA) due to a shorter and colder growing season. Total yield per hectare is lower, however, which makes Nordic hemp a relatively small share of the global market. Imported hemp seeds (typically from Canada, China, Eastern Europe) usually have a somewhat lower omega‑3 proportion but higher total protein concentration. ## Helsama’s Nordic source Helsama’s hemp seeds are grown on Gotland by certified hemp growers using early cultivars — varieties specifically developed for northern climates with shorter growing seasons (90–110 days). Cultivars such as Finola are a classic example of this category and mature within Gotland’s growing period. These northern cultivars tend to have high levels of essential fatty acids — including: - ALA (alpha‑linolenic acid, omega‑3) - SDA (stearidonic acid) - GLA (gamma‑linolenic acid) The trade‑off in northern zones is typically higher nutrient concentration per gram but lower yield per hectare. It is a conscious compromise in favour of quality. Post‑harvest handling — cleaning, calibration, packaging — takes place locally on Gotland. For Helsama’s flower‑powder range (a separate product category, not the seeds) processing takes place in Estonia under Estonian regulatory approval; this does not affect the seed products, which are entirely Swedish from soil to customer. ## Sources This article is based on the following primary sources: - **Callaway, J.C.** (2004). “Hempseed as a nutritional resource: An overview.” *Euphytica* 140, 65–72. [doi.org/10.1007/s10681-004-4811-6](https://doi.org/10.1007/s10681-004-4811-6) — classic peer‑reviewed overview of the nutrition profile of hemp seeds. - **USDA FoodData Central.** Hemp seed nutrition, FDC ID 170148. [fdc.nal.usda.gov](https://fdc.nal.usda.gov/) — US governmental database of food nutrition. - **Frontiers in Nutrition** (2025). “Dietary hempseed and cardiovascular health.” [frontiersin.org/journals/nutrition](https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1669375/full) — peer‑reviewed analysis of hempseed in dietary contexts. - **Mimmi Schroeder.** “The history of European hemp cultivation” (2019), Lund University. [lunduniversity.lu.se/lup/publication/8985524](https://lunduniversity.lu.se/lup/publication/8985524) — academic historical overview of European hemp cultivation. Secondary references for mineral content and fatty acid analysis have been cross‑checked against published analyses from the Swedish University of Agricultural Sciences (SLU) and Nordic industry actors’ public certificates of analysis. ## Related articles on Helsama - [Hemp seeds & essential fatty acids](https://helsama.se/kunskap/hampafron-essentiella-fettsyror) — deep dive into the fatty acid section - [Hemp seeds & minerals — magnesium, manganese, copper](https://helsama.se/kunskap/hampafron-mineraler) — detailed mineral profile - [CBDA & CBD — difference in structure and chemistry](https://helsama.se/kunskap/cbda-och-cbd) — distinction between seed and flower - [Is CBD legal in Sweden? The 2026 framework](https://helsama.se/kunskap/ar-cbd-lagligt-sverige-regelverket-2026) — regulatory context *Written by [Daniel Johansson](/forfattare/daniel), founder Helsama OÜ. Last updated 2026-05-24.* *This article is nutrition information and does not constitute medical advice. Helsama OÜ makes no health claims about its products. For questions about diet in specific health conditions: consult licensed healthcare professionals.* --- *Helsama OÜ — högkvalitativa hampaprodukter. https://helsama.se/en/kunskap/hampans-naringsprofil/*