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.
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.
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.
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, hulled vs whole hempseed and how to use hempseed.
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.
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.