17 Fit Food calories Nuts and seeds
Hemp seeds calories and nutrition facts
Hemp seeds: 553 kcal per 100 g, protein 31.6 g, fat 48.8 g, carbs 4.7 g. 1 tbsp (10 g): 55 kcal.
Also sold as hemp hearts, hulled hemp seeds are soft, nutty little kernels sprinkled on yogurt, oatmeal, salads and smoothie bowls. A 10 g tablespoon is about 55 kcal, and per 100 g they have more protein than most nuts and are very rich in magnesium. Unlike flaxseed, they don’t need grinding.
- High in protein
- Source of fibre
- Salt-free
- High in manganese
- Protein 22%
- Fat 75%
- Carbs 3%
In everyday portions
- 1 tbsp ≈ 10 g 55 kcal P 3.2 · F 4.9 · C 0.5 g
- Typical serving · 20 g 111 kcal P 6.3 · F 9.8 · C 0.9 g
- 100 kcal is 18 g this much of it gives 100 kcal
- 20 g of protein is 65 g this much to eat for 20 g of protein
- Energy density High 5.5 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 553 kcal 2,314 kJ 28%
- Protein 31.6 g 63%
- Fat 48.8 g 70%
- Carbs available, without fibre 4.7 g 2%
- Fibre 4 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 22%
- Fat 75%
- Carbs 3%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.8 mg 7%
- Vitamin K no data
- Vitamin C 0.5 mg <1%
- Vitamin B1 thiamin 1.3 mg 116%
- Vitamin B2 riboflavin 0.285 mg 20%
- Vitamin B3 niacin 9.2 mg 57%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.6 mg 43%
- Folate B9 110 µg 55%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 1,200 mg 60%
- Calcium 70 mg 9%
- Phosphorus 1,650 mg 236%
- Magnesium 700 mg 187%
- Iron 8 mg 57%
- Zinc 9.9 mg 99%
- Copper 1.6 mg 160%
- Manganese 7.6 mg 380%
- Selenium 25 µg 45%
- Iodine 0 µg 0%
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Source of fibre
- Salt-free
- High in manganese
- High in phosphorus
- High in magnesium
- High in copper
- High in vitamin B1
- High in zinc
- High in potassium
- High in vitamin B3
- High in iron
- High in folate
- High in selenium
- High in vitamin B6
- Source of vitamin B2
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 78% Fewer calories than 78% of nuts and seeds.
- 98% More protein than 98% of nuts and seeds.
- 96% More manganese than 96% of nuts and seeds.
- 98% More phosphorus than 98% of nuts and seeds.
- 98% More magnesium than 98% of nuts and seeds.
- No. 1 of 105 sources of magnesium on 17 Fit
- No. 5 of 193 sources of zinc on 17 Fit
- No. 11 of 352 sources of protein on 17 Fit
Similar in composition
The foods with the nearest calories and macros.
- Pumpkin seeds 559 kcal
- Peanuts 567 kcal
- Peanut butter 588 kcal
- Sesame seeds 573 kcal
- Pistachios 560 kcal
- Almonds 579 kcal
More in Nuts and seeds
- Walnuts 654 kcal
- Chia seeds 486 kcal
- Sunflower seeds 584 kcal
- Hazelnuts 628 kcal
- Cashews 553 kcal
- Flaxseed 534 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170148.
The vitamins and minerals it lacked come from Livsmedelsdatabasen (Sweden).
Carbs are available carbohydrates, without fibre, as on EU labels.