Shelled Hemp Seeds
A complete plant-protein treasure (hemp hearts): small, soft seeds with a delicious nutty flavour reminiscent of pine nuts and sunflower seeds. Their net carbohydrate is almost nil, so a glycemic index does not apply, and they are one of the rare plant sources of complete protein containing all nine essential amino acids.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Sprinkle two tablespoons over green salads, soups, eggs or a cup of yoghurt to boost the lean protein and omega-3 and omega-6 fatty acids and ensure balanced, steady fullness.
Best preparation methods
Eat them raw and shelled, without cooking, to protect their heat-sensitive unsaturated fats, and keep the pack in the fridge after opening so the natural oils don't oxidise.
Important Nutritional Note
Hemp seeds are completely free of any sedative or intoxicating compounds; they are a very pure plant food rich in magnesium and iron and an exceptional support for heart health, stable blood sugar and muscle mass.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (20 g) |
|---|---|---|
| Calories | 553 kcal | 110.6 kcal |
| Protein | 31.6 g | 6.3 g |
| Carbohydrate | 8.7 g | 1.7 g |
| Available carbohydrate | 4.7 g | 0.9 g |
| Fat | 48.8 g | 9.8 g |
| Dietary fibre | 4 g | 0.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 553 kcal per 100 g, ranking 4 of 15 in Nuts & seeds (lowest first).
Related foods from the same family:
Frequently asked questions
Is Shelled Hemp Seeds good for weight loss?
Shelled Hemp Seeds provides 553 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 20 g portion gives 111 kcal.
How does Shelled Hemp Seeds affect blood sugar?
Shelled Hemp Seeds contains only 4.7 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Shelled Hemp Seeds?
A typical 20 g portion of Shelled Hemp Seeds provides about 111 kcal, 6.3 g protein, 1.7 g carbohydrate, 9.8 g fat and 0.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.