If you track your food, hemp hearts are easy to log once you know the numbers and how they shift with portion size. This is the calories-and-macros reference, with practical portioning for different goals.
The numbers per common portion
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 1 tablespoon (10 g) | 55 | 3.3 g | 4.7 g | 0.8 g |
| 2 tablespoons (20 g) | 111 | 6.7 g | 9.3 g | 1.7 g |
| 3 tablespoons (30 g) | 166 | 10 g | 14 g | 2.5 g |
| 1/4 cup (40 g) | 222 | 13.3 g | 18.7 g | 3.3 g |
The macro shape
Hemp hearts are a fat-and-protein food with very little carbohydrate. By calories, roughly 75% comes from fat, 24% from protein, and just 1% from carbohydrate. That shape makes them friendly to lower-carb and ketogenic eating, and a useful protein source that does not spike blood sugar.
Portioning for specific goals
- Higher protein, controlled calories: 2 tablespoons gives nearly 7 grams of protein for around 110 calories, an efficient ratio.
- Ketogenic or low-carb: hemp hearts fit easily; even a generous quarter cup adds only about 3 grams of carbohydrate.
- Weight management: the protein and fat are satiating, but the calories add up, so measure rather than free-pour if you are tracking.
- Muscle building: spread larger amounts across meals; a quarter cup contributes over 13 grams of protein toward a daily target.
Net carbs and fibre
The 2.5 grams of carbohydrate in a 30 gram serving is already low, and a portion of it is fibre, so the net carbohydrate is around 1 to 2 grams. For practical tracking, hemp hearts can be treated as a near-zero-carb protein and fat source.
A note on accuracy
Published figures vary by about 5% between brands, reflecting differences in hemp variety and seed maturity. For everyday tracking, the numbers above are close enough; if you need precision, use the specific values on your bag's nutrition panel, which the manufacturer has measured for that product.