📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 553 kcal | 28% | |
| Carbohydrates | 8.7g | 3% | |
| Dietary fibre | 4.0g | 14% | |
| Sugars | 1.5g | — | |
| GI (Glycaemic Index) | ~15 — Low | — | |
| Protein (complete) | 31.6g | 63% | |
| Omega-3 (ALA) | 8.7g | — | |
| Omega-6 (LA) | 27.3g | — | |
| GLA (gamma-linolenic) | 1.0g | — | |
| Magnesium | 700mg | 175% | |
| Phosphorus | 1650mg | 165% | |
| Zinc | 9.9mg | 82% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Hemp seeds provide 31.6g of complete protein per 100g — containing all nine essential amino acids including lysine (typically deficient in plant proteins) in good proportions. The PDCAAS (protein digestibility score) of hemp protein is approximately 0.63–0.66 — lower than egg or dairy but comparable to quinoa. Hulled hemp seeds (hemp hearts) are more digestible than whole seeds with shell. This complete protein profile makes hemp seeds particularly valuable for plant-based diets.
Hemp seeds contain omega-6 (27.3g/100g) and omega-3 (8.7g/100g) in approximately a 3:1 ratio — considered the optimal human dietary ratio for reducing inflammation. Most Western diets have omega-6:omega-3 ratios of 15:1 to 20:1, which promotes inflammation. Hemp seeds are the only common seed with this near-ideal ratio. They also contain gamma-linolenic acid (GLA, ~1g/100g) — an omega-6 with paradoxical anti-inflammatory effects distinct from other omega-6 fats.
Hemp seeds provide extraordinary mineral nutrition: 700mg of magnesium per 100g (175% RDI — critical for over 300 enzymatic reactions, sleep quality and cardiovascular health), 1650mg of phosphorus (165% RDI — essential for bone mineralisation and energy metabolism via ATP), and 9.9mg of zinc (82% RDI — immune function, testosterone synthesis, wound healing). This mineral profile makes hemp seeds one of the most mineral-dense plant foods available.
The combination of GLA, optimal omega-3:6 ratio, arginine (which produces nitric oxide for arterial dilation) and high magnesium provides comprehensive cardiovascular support. Clinical trials have shown hemp seed oil consumption reduces C-reactive protein (CRP — a key inflammation marker), lowers blood pressure and improves lipid profiles. The GLA in hemp seeds is used therapeutically for rheumatoid arthritis and inflammatory skin conditions.
⚠️ Who should limit or avoid
The high omega-3 content of hemp seeds has mild blood-thinning properties. At typical serving sizes (30g/day) this is not clinically significant for most people, but those on anticoagulants (warfarin, aspirin, novel anticoagulants) should discuss regular hemp seed consumption with their doctor.
Australian food-grade hemp seeds contain less than 0.3% THC — far below any psychoactive threshold. However, very high consumption of hemp seeds (large quantities daily) could theoretically produce a positive result on sensitive drug tests. People subject to regular workplace drug testing should be aware of this — the threshold is very high and typical serving sizes are almost certainly safe, but it is worth noting.
Hemp seeds are calorie-dense at 553 kcal per 100g. A 30g serving (3 tablespoons) provides approximately 166 calories. They are easy to add generously to smoothies, porridge and salads — measure portions when calorie management is important.
🛒 How to select & buy hemp seeds
Hulled hemp seeds (hemp hearts) have the outer shell removed — they are soft, creamy, mildly nutty and easily digestible. They are the most common form in Australian supermarkets and health food stores. Whole hemp seeds have the hull intact — slightly more fibre but less digestible and chewier. For most uses (smoothies, salads, porridge topping) hemp hearts are preferable. Whole seeds work better in baking where the shell adds texture.
Hemp hearts have a high polyunsaturated fat content (particularly GLA) that oxidises readily. Fresh hemp hearts smell mildly nutty and grassy. Rancid hemp hearts smell fishy, sour or like old cooking oil. Check best-before dates and buy from stores with high turnover. Once opened, refrigerate immediately — do not store in a warm pantry.
Australia now has domestic hemp seed production, primarily in Tasmania, Victoria and NSW. Look for Australian-grown product where available — it is typically fresher. All hemp seeds sold as food in Australia must comply with Food Standards Australia New Zealand (FSANZ) Standard 1.4.4 which limits THC to less than 0.3%. Only buy from reputable food retailers — not from cannabis supply stores.
🧊 Storage tips & shelf life
Hemp hearts are susceptible to rancidity due to their high polyunsaturated fat content. Pantry storage is only suitable before opening and in cool conditions. In warm Australian summers, move to fridge immediately after purchase. Always keep in an opaque container — light accelerates oxidation.
Best everyday storage for hemp hearts. Refrigeration significantly slows GLA and omega-3 oxidation. Keep in an opaque container as light accelerates rancidity. Hemp hearts do not absorb fridge odours if well sealed. Use a dedicated jar rather than the original packaging which may not seal well.
Excellent for long-term storage and bulk buying. Hemp hearts freeze without quality loss and can be used directly from frozen in smoothies, porridge and cooking. Buy in larger quantities from hemp food specialists and freeze in 200g portions for convenience.
📖 About hemp seeds — complete guide
Hemp seeds have been cultivated by humans for over 10,000 years — making Cannabis sativa one of the oldest cultivated plants. For most of this history, it was grown primarily for fibre (hemp rope, sailcloth, paper) and seed (food, oil) rather than for psychoactive properties. George Washington and Thomas Jefferson both grew hemp on their plantations for fibre. The prohibition of hemp cultivation in the 20th century (driven by conflation with marijuana despite completely different THC levels) set back the food and fibre industry for decades. Australia's legalisation of hemp for human consumption in 2017 was part of a global regulatory re-evaluation recognising that food-grade hemp and drug cannabis are functionally distinct crops.
Hemp seeds' nutritional profile is genuinely unusual in the plant kingdom. The combination of complete protein, near-ideal omega ratio, GLA and exceptional mineral density in a single seed is not matched by any other common plant food. The GLA content is particularly distinctive — most plant oils do not contain GLA, which is why evening primrose oil and borage oil (both GLA-rich) are sold as supplements. Hemp seeds provide approximately 1g of GLA per 100g — meaningful amounts at typical serving sizes. GLA has a paradoxical anti-inflammatory mechanism: unlike most omega-6 fats which promote inflammation via the arachidonic acid pathway, GLA is converted to dihomo-GLA and then to anti-inflammatory prostaglandin E1 rather than pro-inflammatory prostaglandins. This makes hemp seeds unusual among omega-6-rich foods in providing genuine anti-inflammatory benefit.