# How much hempseed per day? Portion, nutrition & storage > 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. **Källa:** https://helsama.se/en/kunskap/hur-mycket-hampafro-per-dag/ **Kategori:** naring · **Publicerad:** 2026-06-11 · **Uppdaterad:** 2026-07-12 --- 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. ## How much hempseed can you eat per day? | Measure | Amount | Corresponds to | | --- | --- | --- | | 1 tablespoon | ~10 g | sprinkle over porridge/yoghurt | | 2–3 tablespoons | 20–30 g | a normal daily portion | | 1 dl | ~60 g | baking, larger batch | ## How much protein is in hempseed? Hulled hempseed (hemp hearts) is nutrient-dense. Values according to USDA FoodData Central (FDC 170148) and Callaway (2004): | Nutrient | Per 100 g | Per 30 g (portion) | % of RI* per 30 g | | --- | --- | --- | --- | | Energy | 553 kcal | 166 kcal | 8 % | | Protein | 31.6 g | 9.5 g | — | | Fat | 48.8 g | 14.6 g | — | | of which polyunsaturated | ~38 g | ~11 g | — | | Carbohydrate | 8.7 g | 2.6 g | — | | Fibre | 4.0 g | 1.2 g | — | | Magnesium | 700 mg | 210 mg | 56 % | | Manganese | 7.6 mg | 2.3 mg | 114 % | | Iron | 8.0 mg | 2.4 mg | 17 % | | Zinc | 9.9 mg | 3.0 mg | 30 % | | Phosphorus | 1,650 mg | 495 mg | 71 % | **RI = reference intake for adults according to EU Regulation 1169/2011, Annex XIII.* According 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). ## The omega balance Hempseed 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. This 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). ## How long does hempseed keep? The high share of polyunsaturated fat makes hempseed sensitive to oxidation — which is why proper storage matters: - **Unopened:** cool, dry and dark, stable until the best-before date. - **Opened:** seal tightly and store cool or refrigerated; use within a few months. - **Signs of rancid oil:** sharp, "paint-like" smell — the fat has oxidised. See also [how long hempseed keeps](/kunskap/hur-lange-haller-hampafron). ## Hulled or whole seeds? - **Hulled hempseed (hemp hearts):** soft, nutty texture, eaten as is — mild and easy to use. - **Whole hempseed:** retains the outer hull and therefore more fibre, with a chewier texture. Both 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). ## FAQ ### How much hempseed can you eat per day? A normal food portion is 2–3 tablespoons (about 20–30 g) per day, sprinkled over food to taste. ### How much protein does hempseed contain? About 31 g of protein per 100 g, which works out to around 9.5 g in a 30 g portion. ### How long does hempseed keep? 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). ### Can you eat hempseed with the hull? Yes. Whole seeds have the hull on and more fibre; hulled hemp hearts are softer and milder. Both can be eaten as is. ### How much hemp protein or hemp oil per day? That is product- and recipe-dependent and is governed by the portion instruction on the package — this guide covers whole and hulled hempseed. ### Further reading - [Hemp seed nutrition — vitamins, minerals and fatty acids](/kunskap/hampans-naringsprofil) - [Hulled vs unhulled hemp seeds — what's the difference?](/kunskap/skalade-vs-oskalade-hampafron) - [How long do hemp seeds last? Storage and shelf life](/kunskap/hur-lange-haller-hampafron) **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). --- *Helsama OÜ — högkvalitativa hampaprodukter. https://helsama.se/en/kunskap/hur-mycket-hampafro-per-dag/*