Hemp Seeds: Nutrient Profile
What is Hemp Seeds richest in? Below are the vitamins, minerals and amino acids that 100 g of Hemp Seeds delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Hemp Seeds: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B1 (Thiamine) | 1.3 mg | 🟢 107% | Turns carbs into energy |
| 2 | Vitamin B3 (Niacin) | 9.2 mg | 🟢 57% | Energy, skin & nerves |
| 3 | Vitamin B6 | 0.6 mg | 🟡 35% | Brain & metabolism |
| 4 | Vitamin B9 (Folate) | 110 mcg DFE | 🟡 28% | Cell division; pregnancy |
| 5 | Vitamin B2 (Riboflavin) | 0.3 mg | 🟡 22% | Energy & cell health |
| Minerals | ||||
| 1 | Manganese | 7.6 mg | 🟢 330% | Bone & metabolism |
| 2 | Copper | 1.6 mg | 🟢 178% | Iron use; connective tissue |
| 3 | Magnesium | 700 mg | 🟢 167% | Muscle, nerves & energy |
| 4 | Phosphorus | 1,650 mg | 🟢 132% | Bones & cellular energy |
| 5 | Zinc | 9.9 mg | 🟢 90% | Immunity & healing |
| 6 | Iron | 8.0 mg | 🟡 44% | Carries oxygen in blood |
| 7 | Potassium | 1,200 mg | 🟡 26% | Blood pressure & fluid balance |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 6.3 g | 🟢 | Brain signaling (glutamate) |
| 2 | Arginine | 4.5 g | 🟢 | Blood flow (nitric oxide) |
| 3 | Aspartic acid | 3.7 g | 🟢 | Cellular energy & detox |
| 4 | Leucine | 2.2 g | 🟡 | Builds muscle (BCAA) |
| 5 | Valine | 1.8 g | 🟡 | Muscle & energy (BCAA) |
| 6 | Serine | 1.7 g | 🟡 | Cell membranes & brain |
| 7 | Glycine | 1.6 g | 🟡 | Collagen, calm & sleep |
| 8 | Proline | 1.6 g | 🟡 | Collagen & joints |
| 9 | Alanine | 1.5 g | 🟡 | Energy (glucose cycle) |
| 10 | Phenylalanine | 1.4 g | 🟡 | Dopamine & focus |
| 11 | Isoleucine | 1.3 g | 🟡 | Muscle & energy (BCAA) |
| 12 | Lysine | 1.3 g | 🟡 | Collagen & immunity |
| 13 | Threonine | 1.3 g | 🟡 | Collagen & gut lining |
| 14 | Tyrosine | 1.3 g | 🟡 | Dopamine & thyroid |
Values are per 100 g of the USDA FoodData Central record FDC 170148, “Seeds, hemp seed, hulled” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.