{
  "@type": "Article",
  "type": "knowledge",
  "title": "How much hempseed per day? Portion, nutrition & storage",
  "url": "https://helsama.se/en/kunskap/hur-mycket-hampafro-per-dag/",
  "language": "en",
  "summary": "A normal portion of hempseed is 2–3 tablespoons (20–30 g) per day. Here are the nutrition per portion, the omega balance and how to store the seeds correctly.",
  "answer": "Continue reading:",
  "author": {
    "name": "Daniel Johansson",
    "url": "https://helsama.se/forfattare/daniel",
    "jobTitle": "Grundare, Helsama OÜ"
  },
  "publisher": {
    "name": "Helsama OÜ",
    "url": "https://helsama.se"
  },
  "published_date": "2026-06-11T10:57:10.126684+00:00",
  "modified_date": "2026-07-12T08:08:19.523661+00:00",
  "category": "naring",
  "image": "https://rajqtzgkxymypdinmmgj.supabase.co/storage/v1/object/public/blog-images/hampafron-portion.jpg",
  "video": null,
  "markdown_url": "https://helsama.se/en/kunskap/hur-mycket-hampafro-per-dag.md",
  "faq": [
    {
      "question": "How much hempseed can you eat per day?",
      "answer": "A normal food portion is 2–3 tablespoons (about 20–30 g) per day, sprinkled over food to taste."
    },
    {
      "question": "How much protein does hempseed contain?",
      "answer": "About 31 g of protein per 100 g, which works out to around 9.5 g in a 30 g portion."
    },
    {
      "question": "How long does hempseed keep?",
      "answer": "Unopened until the best-before date when stored cool and dark. After opening: seal and store cool or refrigerated, since the polyunsaturated fat oxidises over time. See also [how long hempseed keeps](/kunskap/hur-lange-haller-hampafron)."
    },
    {
      "question": "Can you eat hempseed with the hull?",
      "answer": "Yes. Whole seeds have the hull on and more fibre; hulled hemp hearts are softer and milder. Both can be eaten as is."
    },
    {
      "question": "How much hemp protein or hemp oil per day?",
      "answer": "That is product- and recipe-dependent and is governed by the portion instruction on the package — this guide covers whole and hulled hempseed."
    }
  ],
  "related": [
    {
      "title": "Är hampafrön bra för magen? Om fiberinnehållet",
      "url": "https://helsama.se/en/kunskap/ar-hampafron-bra-for-magen/"
    },
    {
      "title": "Så använder du hampafrön",
      "url": "https://helsama.se/en/kunskap/sa-anvander-du-hampafron/"
    },
    {
      "title": "Kan man steka i hampaolja? Därför tål den inte värme",
      "url": "https://helsama.se/en/kunskap/kan-man-steka-i-hampaolja/"
    }
  ],
  "content_markdown": "A normal food portion of hempseed is **2–3 tablespoons, about 20–30 grams per day**. That corresponds to roughly 9–10 g of protein and just over 2 g of alpha-linolenic acid (omega-3) per 30 g. The amount is a culinary serving, not a dose — hempseed is a food, and you sprinkle it to taste over porridge, smoothies, yoghurt or salad.\n\n## How much hempseed can you eat per day?\n\n| Measure | Amount | Corresponds to |\n| --- | --- | --- |\n\n| 1 tablespoon | ~10 g | sprinkle over porridge/yoghurt |\n\n| 2–3 tablespoons | 20–30 g | a normal daily portion |\n\n| 1 dl | ~60 g | baking, larger batch |\n\n## How much protein is in hempseed?\n\nHulled hempseed (hemp hearts) is nutrient-dense. Values according to USDA FoodData Central (FDC 170148) and Callaway (2004):\n\n| Nutrient | Per 100 g | Per 30 g (portion) | % of RI* per 30 g |\n| --- | --- | --- | --- |\n\n| Energy | 553 kcal | 166 kcal | 8 % |\n\n| Protein | 31.6 g | 9.5 g | — |\n\n| Fat | 48.8 g | 14.6 g | — |\n\n| of which polyunsaturated | ~38 g | ~11 g | — |\n\n| Carbohydrate | 8.7 g | 2.6 g | — |\n\n| Fibre | 4.0 g | 1.2 g | — |\n\n| Magnesium | 700 mg | 210 mg | 56 % |\n\n| Manganese | 7.6 mg | 2.3 mg | 114 % |\n\n| Iron | 8.0 mg | 2.4 mg | 17 % |\n\n| Zinc | 9.9 mg | 3.0 mg | 30 % |\n\n| Phosphorus | 1,650 mg | 495 mg | 71 % |\n\n**RI = reference intake for adults according to EU Regulation 1169/2011, Annex XIII.*\n\nAccording to EU rules on nutrition claims (Regulation (EC) No 1924/2006), a 30 g portion reaches the threshold for \"high in\" magnesium, manganese and phosphorus, and \"source of\" iron and zinc. See more in [hempseed minerals](/kunskap/hampafron-mineraler).\n\n## The omega balance\n\nHempseed naturally has a ratio between omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid, ALA) of approximately 3:1. A 30 g portion delivers just over 2 g of ALA.\n\nThis matters because the only authorised health claim relating to ALA reads: *\"Alpha-linolenic acid contributes to the maintenance of normal blood cholesterol levels.\"* The claim is authorised under EU Regulation (EU) No 432/2012 and may be used for foods providing at least 2 g of ALA per day — an amount that fits inside a normal portion of hempseed. Read more in [hempseed essential fatty acids](/kunskap/hampafron-essentiella-fettsyror).\n\n## How long does hempseed keep?\n\nThe high share of polyunsaturated fat makes hempseed sensitive to oxidation — which is why proper storage matters:\n\n- **Unopened:** cool, dry and dark, stable until the best-before date.\n\n- **Opened:** seal tightly and store cool or refrigerated; use within a few months.\n\n- **Signs of rancid oil:** sharp, \"paint-like\" smell — the fat has oxidised.\n\nSee also [how long hempseed keeps](/kunskap/hur-lange-haller-hampafron).\n\n## Hulled or whole seeds?\n\n- **Hulled hempseed (hemp hearts):** soft, nutty texture, eaten as is — mild and easy to use.\n\n- **Whole hempseed:** retains the outer hull and therefore more fibre, with a chewier texture.\n\nBoth are the same seed, *Cannabis sativa* — the difference is whether the hull is on. Read more in [can you eat hempseed with the hull](/kunskap/kan-man-ata-hampafron-med-skal), [hulled vs whole hempseed](/kunskap/skalade-vs-oskalade-hampafron) and [how to use hempseed](/kunskap/sa-anvander-du-hampafron).\n\n## FAQ\n\n### How much hempseed can you eat per day?\n\nA normal food portion is 2–3 tablespoons (about 20–30 g) per day, sprinkled over food to taste.\n\n### How much protein does hempseed contain?\n\nAbout 31 g of protein per 100 g, which works out to around 9.5 g in a 30 g portion.\n\n### How long does hempseed keep?\n\nUnopened until the best-before date when stored cool and dark. After opening: seal and store cool or refrigerated, since the polyunsaturated fat oxidises over time. See also [how long hempseed keeps](/kunskap/hur-lange-haller-hampafron).\n\n### Can you eat hempseed with the hull?\n\nYes. Whole seeds have the hull on and more fibre; hulled hemp hearts are softer and milder. Both can be eaten as is.\n\n### How much hemp protein or hemp oil per day?\n\nThat is product- and recipe-dependent and is governed by the portion instruction on the package — this guide covers whole and hulled hempseed.\n\n### Further reading\n\n- [Hemp seed nutrition — vitamins, minerals and fatty acids](/kunskap/hampans-naringsprofil)\n\n- [Hulled vs unhulled hemp seeds — what's the difference?](/kunskap/skalade-vs-oskalade-hampafron)\n\n- [How long do hemp seeds last? Storage and shelf life](/kunskap/hur-lange-haller-hampafron)\n\n**Continue reading:** For the full picture, see the overview [Hemp seed nutrition — vitamins, minerals and fatty acids in hemp seeds](/en/kunskap/hampans-naringsprofil). Related questions: [Så använder du hampafrön](/en/kunskap/sa-anvander-du-hampafron) and [Hur länge håller hampafrön? Förvaring och hållbarhet](/en/kunskap/hur-lange-haller-hampafron)."
}