Shelled hemp seed is the most nutritionally complete form of hemp food, because it is the whole kernel with nothing added and only the indigestible shell removed. For buyers and recipe developers who need consistent numbers to formulate with, this is the reference, including how much those numbers vary between brands and why.
Standard nutrition per 30 grams
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 14 g | 18% |
| Omega-3 (ALA) | 2.5 g | n/a |
| Omega-6 (LA) | 8 g | n/a |
| GLA | 0.4 g | n/a |
| Protein | 10 g | 20% |
| Carbohydrate | 2.5 g | 1% |
| Fibre | 1.2 g | 4% |
| Magnesium | 210 mg | 50% |
| Phosphorus | 495 mg | 40% |
| Iron | 2.4 mg | 13% |
| Zinc | 3 mg | 27% |
| Manganese | 2.2 mg | 96% |
Brand-to-brand variation, and why it happens
Published figures across Canadian and US retail brands of shelled hemp seed sit within roughly 5% of each other. That variation is not error; it reflects real differences in the seed: the approved cultivar grown, the maturity of the seed at harvest, growing conditions in a given season, and the laboratory method used for analysis. For practical formulation, any reputable retail shelled hemp seed delivers within 5% of the figures above, which is close enough for recipe and label work. For tight specifications, request a certificate of analysis for the specific lot.
Why shelled seed is the most complete hemp food
Shelled hemp seed contains the kernel's entire fat, protein, and mineral profile in their natural proportions. Every other hemp food is a fraction of it:
- Hemp protein powder: the seed cake after oil is pressed out, milled. Higher protein percentage, much less fat.
- Hemp seed oil: the pressed fat fraction only, with no protein.
- Hemp flour: the oil-pressed cake, milled coarse. Higher fibre, modest protein, very low fat.
For anyone who wants the complete nutritional package from a single ingredient, shelled hemp seed is the most efficient choice on the shelf.
The protein and fat in formulation terms
The 10 grams of protein is complete, carrying all nine essential amino acids, with lysine as the limiting amino acid. The fat is roughly 80% polyunsaturated with a favourable omega-6 to omega-3 ratio near 3:1 and a small amount of GLA. For product developers, this means shelled hemp seed contributes both a protein claim and a healthy-fat profile to a formulation, which few single ingredients do.
How it compares to other complete-protein ingredients
| Ingredient (30 g) | Protein | Complete? | Calories |
|---|---|---|---|
| Shelled hemp seed | 10 g | Yes | 166 |
| Pumpkin seed kernels | 9 g | Nearly | 158 |
| Quinoa (dry) | 4.4 g | Yes | 111 |
| Chia seeds | 4.5 g | No | 137 |
| Almonds | 6 g | No | 175 |
Shelled hemp seed leads on protein density among complete-protein ingredients, which is why it is increasingly used as a functional ingredient as well as a finished food.
Sources and further reading
- USDA FoodData Central for reference nutrient values of hemp seed.
- NIH Office of Dietary Supplements: Magnesium.
- Lot-specific certificates of analysis from your supplier, for formulation-grade precision.