USDA reference food · Nut and Seed Products

Seeds, hemp seed, hulled

3 tbsp of seeds, hemp seed, hulled (30 g) has 170 calories, 9g of protein, 15g of fat and 1g of fiber (USDA FoodData Central, SR Legacy, FDC 170148).

FoodData Central 170148, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size3 tbsp (30g)

AmountPortion

Amount per serving

Calories170

% Daily Value*

Total Fat 15g19%

Saturated Fat 1.5g7%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 3g1%

Dietary Fiber 1g4%

Total Sugars 0g

Includes Added Sugars not declared

Protein 9g19%

Vitamin D not declared

Calcium 20mg2%

Iron 2.4mg13%

Potassium 360mg8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 31.6g; more than 98% of 8,218 USDA reference foods
Calories per 100 g: 553; more than 96% of reference foods
Fiber per 100 g: 4g; more than 85% of reference foods

What a portion gives you

Fiber 1g4%

Protein 9g19%

Potassium 360mg8%

Calcium 20mg2%

Iron 2.4mg13%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 170148); FDA Daily Values, 21 CFR 101.9.

Also rich in

Manganese2.3 mg in 3 tbsp (30 g), 99% of the Daily Value
Copper0.5 mg in 3 tbsp (30 g), 53% of the Daily Value
Magnesium210 mg in 3 tbsp (30 g), 50% of the Daily Value
Phosphorus495 mg in 3 tbsp (30 g), 40% of the Daily Value
Thiamin0.4 mg in 3 tbsp (30 g), 32% of the Daily Value
Zinc3.0 mg in 3 tbsp (30 g), 27% of the Daily Value
Niacin2.8 mg in 3 tbsp (30 g), 17% of the Daily Value
Vitamin B60.2 mg in 3 tbsp (30 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 170148), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 6% carbohydrate, 73% fat and 21% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	553	96%
Protein	31.6 g	98%
Total fat	48.8 g	96%
Carbohydrate	8.67 g	52%
Fiber	4.00 g	85%
Total sugars	1.50 g	51%
Sodium	5.00 mg	12%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (72)

The portion is 3 tbsp (30 g); % DV is for that portion.

Energy, macronutrients and sugars (18)

Nutrient	Per portion	Per 100 g	% DV
Protein	9.47 g	31.6 g	19%
Total lipid (fat)	14.6 g	48.8 g	19%
Carbohydrate, by difference	2.60 g	8.67 g	1%
Ash	1.82 g	6.06 g
Energy	166 kcal	553 kcal
Sucrose	0.26 g	0.85 g
Glucose	0.060 g	0.20 g
Fructose	0.093 g	0.31 g
Lactose	0.021 g	0.070 g
Maltose	0.021 g	0.070 g
Water	1.49 g	4.96 g
Total Sugars	0.45 g	1.50 g
Fiber, total dietary	1.20 g	4.00 g	4%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	1.38 g	4.60 g	7%
Fatty acids, total monounsaturated	1.62 g	5.40 g
Fatty acids, total polyunsaturated	11.4 g	38.1 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	21.0 mg	70.0 mg	2%
Iron, Fe	2.38 mg	7.95 mg	13%
Magnesium, Mg	210 mg	700 mg	50%
Phosphorus, P	495 mg	1,650 mg	40%
Potassium, K	360 mg	1,200 mg	8%
Sodium, Na	1.50 mg	5.00 mg	0%
Zinc, Zn	2.97 mg	9.90 mg	27%
Copper, Cu	0.48 mg	1.60 mg	53%
Manganese, Mn	2.28 mg	7.60 mg	99%

Vitamins (12)

Nutrient	Per portion	Per 100 g	% DV
Vitamin A, RAE	0.30 µg	1.00 µg	0%
Carotene, beta	2.10 µg	7.00 µg
Vitamin E (alpha-tocopherol)	0.24 mg	0.80 mg	2%
Vitamin C, total ascorbic acid	0.15 mg	0.50 mg	0%
Thiamin	0.38 mg	1.27 mg	32%
Riboflavin	0.085 mg	0.28 mg	7%
Niacin	2.76 mg	9.20 mg	17%
Vitamin B-6	0.18 mg	0.60 mg	11%
Folate, total	33.0 µg	110 µg
Folic acid	0 µg	0 µg
Folate, food	33.0 µg	110 µg
Folate, DFE	33.0 µg	110 µg	8%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.11 g	0.37 g
Threonine	0.38 g	1.27 g
Isoleucine	0.39 g	1.29 g
Leucine	0.65 g	2.16 g
Lysine	0.38 g	1.28 g
Methionine	0.28 g	0.93 g
Cystine	0.20 g	0.67 g
Phenylalanine	0.43 g	1.45 g
Tyrosine	0.38 g	1.26 g
Valine	0.53 g	1.78 g
Arginine	1.36 g	4.55 g
Histidine	0.29 g	0.97 g
Alanine	0.46 g	1.53 g
Aspartic acid	1.10 g	3.66 g
Glutamic acid	1.88 g	6.27 g
Glycine	0.48 g	1.61 g
Proline	0.48 g	1.60 g
Serine	0.51 g	1.71 g

Fatty acids (14)

Nutrient	Per portion	Per 100 g
SFA 16:0	0.86 g	2.87 g
SFA 18:0	0.37 g	1.24 g
SFA 20:0	0.094 g	0.31 g
MUFA 18:1	1.58 g	5.28 g
PUFA 18:2	8.24 g	27.5 g
PUFA 18:3	3.01 g	10.0 g
SFA 22:0	0.036 g	0.12 g
PUFA 18:4	0.19 g	0.62 g
MUFA 20:1	0.037 g	0.12 g
SFA 24:0	0.017 g	0.056 g
PUFA 18:2 CLAs	0.061 g	0.20 g
MUFA 18:1 c	1.51 g	5.02 g
PUFA 18:2 n-6 c,c	8.21 g	27.4 g
PUFA 18:3 n-6 c,c,c	0.40 g	1.34 g

Source: USDA FoodData Central, FDC 170148: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Next questions

Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
Foods high in proteinthis food has more protein per 100 g than 98% of reference foods
Foods high in fibermore fiber per 100 g than 85% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov