Hemp seed serving size, weights and 30 g of protein
Here a serving of hemp seed is counted as 1 oz (28 g), with 157 calories and 8.9 g protein. For 30 g of protein you need 3.4 oz (95 g), with 526 calories.
Serving sizes of hemp seed
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 3 tbsp | 1.1 oz (30 g) | 166 calories | 9.5 g | 2.6 g | 14.6 g |
| 1 oz | 1 oz (28 g) | 157 calories | 8.9 g | 2.5 g | 13.8 g |
| 100 g | 3.5 oz (100 g) | 553 calories | 31.6 g | 8.7 g | 48.8 g |
What 3.5 oz (100 g) of hemp seed looks like
3.5 oz (100 g) of hemp seed is 3.5 oz. It has 553 calories, 31.6 g protein, 8.7 g carbs and 48.8 g fat.
How much hemp seed for 30 g of protein
There is 31.6 g of protein in 3.5 oz (100 g) of hemp seed. 30 g of protein takes 3.4 oz (95 g), which comes with 526 calories.
| Protein | Weight | Calories |
|---|---|---|
| 20 g | 2.2 oz (63 g) | 350 calories |
| 30 g | 3.4 oz (95 g) | 526 calories |
Weights are for the form named above.
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Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Hemp seed (hulled): Seeds, hemp seed, hulled, FDC ID 170148 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.