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Hemp Seeds - Essential Nutrition For Plant-Based Diets

Hempco LogoHempco Admin
5 Mins. Read

Hemp seeds contain a complete set of nutrients needed to sustain life. 

In a life or death situation, you can survive on hemp seeds alone for a short period - although not recommended (obviously…) it helps to show just how much nutrients are packed into this one little seed.

This article will explore the nutrients that are contained in hemp seed, and in particular the vital nutrients your body needs on a plant-based diet that will help you to cut down on all of the extra supplements needed to sustain such a lifestyle in a healthy manner.

Firstly, the biggest misconception we always have to clear up; No, that hemp seeds will not get you high as they contain only a trace amount of THC - If you want to learn more about this you can read our blog discussing it in detail here.


Superfood, a word that's heard almost every other day and seems to have lost its potency and has been watered down over the years - but that hasn’t affected hemp's status as one of the most trusted and most genuine superfoods on our planet.

Hemp seed is a superfood because it contains all the proteins that the body needs to function optimally, it’s that simple.  

As a result, it is perfect for plant-based, vegetarian and vegan diets.

hemp nutrients

But don’t take our word for it, let us show you all of the wonderful and complex micro (& macro) nutrients found in this super-seed!


Hemp seeds are a source of complete protein. It’s common on a plant-based diet to be at risk of protein deficiency due to the difficulty of getting enough bioavailable proteins from plants alone. However, hemp seeds contain all nine essential amino acids.

As a result, they are an excellent choice for your vegan-friendly protein source. Animal protein sources rank higher in the digestibility score when pitted against most plant-based protein options. However, because hemp seeds are easy for the body to digest, this makes it a much more even contest.

Additionally, hemp protein does not contain oligosaccharides or trypsin inhibitors (they interfere with protein absorption). Instead, the protein component of hemp consists mainly of albumin, glutamic acid, and edestin. Edestin has antioxidant and antihypertensive functions.

Therefore, it plays a crucial part in maintaining an optimal immune system and producing antibodies, usually immunoglobulin. Albumin is another major component of hemp seed protein.

It is a potent antioxidant that protects the body from the damages associated with free radicals. 


Hemp seeds contain high calories but low carbohydrates. Therefore, they are low glycemic foods. If you are trying to control your blood sugar, hemp seeds are a perfect option.

Three tablespoons of hemp seeds provide about 1.2 grams of carbohydrates and 166 calories. 


Hemp seeds contain about 30% fat (the healthy kind). They are a rich source of omega-3 and omega-6 in the optimal ratio of 1:3, which is excellent for the body.

Many individuals tend to consume an imbalanced ratio of omega 3 and 6. Therefore, incorporating hemp into the diet helps to strike a balance. Additionally, they contain gamma-linolenic acids (GLA), which may reduce inflammation, helping to protect the heart and reduce the risk of cardiovascular diseases.

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Hemp seed may help to lower blood pressure. Also, it is an excellent inclusion in the diet for a person recovering from a heart attack. Furthermore, adding hemp seeds to vegan/vegetarian diets is an excellent way to optimize skin health.

The anti-inflammatory properties of hemp seed protect the skin from acne. It is also great for arthritis or any pain resulting from inflammation. 


Unshelled hemp seeds are excellent sources of insoluble and soluble fibre. On the other hand, Shelled hemp seeds contain only a small amount of fibre. One of the benefits of soluble fibres is that it helps reduce blood sugar.

Experts propose that consuming hemp seeds may reduce the incidence of diabetes. It is also beneficial in keeping cholesterol levels in check. Additionally, they optimize the health of the digestive system by providing nutrients for the normal flora.

Consuming hemp seeds can also relieve constipation. Insoluble fibres add to the bulk of feces. Additionally, they aid in moving food and waste product through the gastrointestinal tract. Also, insoluble fibres can help relieve diarrhea. 

Consuming an adequate portion of fibre helps to reduce appetite. Therefore, individuals on a weight-loss journey may benefit from eating hemp seeds. 


Hemp seeds are excellent sources of magnesium, sodium, phosphorus, sulphur, zinc, iron, potassium, and calcium. Individuals who have trouble sleeping may benefit from hemp seed as the high magnesium content improves sleep. It also plays a role in reducing stress and anxiety.

Magnesium is quickly depleted. Therefore, incorporating a rich source into vegan/vegetarian diets is essential. Hemp seeds are among the richest plant-source of magnesium.  

Three tablespoons of hemp seeds can provide your daily zinc requirements. Zinc plays a role in the metabolism of carbohydrates. It also protects the body from the effects of free radicals and stress. 

Hemp is an excellent source of iron in vegan/vegetarian diets. It supports oxygen utilization in the body. Consuming three spoons of hemp seed delivers 15% of your daily iron requirements.


Hemp seeds are excellent sources of Vitamins. They are a rich source of B vitamins except for vitamin B12. The B vitamins are essential for the metabolism and optimal functioning of neurotransmitters. 

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Hemp seeds also contain vitamin E, which has a protective action in the body. The major effects of Vitamin E can be seen on the skin. Therefore, vegans/vegetarians who desire glowing skin may greatly benefit from consuming hemp seeds. 

Additionally, vitamin E boosts the immune system to prevent diseases, inflammation, and cognitive decline. 

How to incorporate hemp seeds into diets

Hemp seed has a nutty flavour that keeps you coming back for more. It is a suitable replacement for nutrients found in dairy and meat products.

There are various ways to incorporate hemp seeds into your diet. First, you can eat hemp seed raw, roasted, or cooked. It is excellent for sprinkling on salad, oatmeal, and cereals.

You can use them to create non-dairy hemp milk!

Nutritional Information

To get the best from hemp seeds, you may need to consume about three tablespoons daily. It contains:

  • 9.47 grams of protein
  • 2.6 grams of carbohydrates
  • 14.6 grams of fat
  • 1.2 grams of fibre
  • 166 calories, and
  • 0.45 grams of sugar
  • 1.5 milligrams of sodium

Hemp Seed Essentials

There are 4 essential hemp seed food products in our opinion; Seeds, protein powder, flour, and seed oil (five if you include hemp seed chocolate like me!) Get all 4 essentials in our Hemp Food Value Pack.

Hemp Value Food Pack

hemp value pack food

Organic Hemp Seed Chocolate



Hemp seeds are a MUST-HAVE in vegan/vegetarian diets. It is a rich source of macro and micronutrients for the body. One of the challenges that vegans/vegetarians face is getting plant-based complete protein food.

Hemp seeds are superfoods because they are a complete source of protein. Furthermore, hemp seed may reduce the risk of heart diseases and type 2 diabetes. It is also a potent anti-inflammatory food.

Therefore, it helps relieve joint pains, combat acne, and reduce post-menstrual symptoms. Finally, it aids digestion. Add hemp seeds to your vegan/vegetarian diets in your style, and you will be glad!