Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2314 kJ / 553 kcal | 28% |
| Protein | 31.56 g | 63% |
| Carbohydrate | 8.67 g | 3% |
| Natural sugars | 1.5 g | 2% |
| Fat | 48.75 g | 70% |
| Saturated fat | 4.6 g | 23% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 4 g |
| Monounsaturated fat | 5.4 g |
| Polyunsaturated fat | 38.1 g |
| Omega-3 (ALA) | 8.68 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 1 µg RAE | <1% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin E | 0.8 mg | 7% |
| Folate | 110 µg | 55% |
| Thiamin (B1) | 1.27 mg | 116% |
| Riboflavin (B2) | 0.28 mg | 20% |
| Niacin (B3) | 9.2 mg | 57% |
| Vitamin B6 | 0.6 mg | 43% |
| Calcium | 70 mg | 9% |
| Iron | 7.95 mg | 57% |
| Magnesium | 700 mg | 187% |
| Potassium | 1200 mg | 60% |
| Zinc | 9.9 mg | 99% |
| Copper | 1.6 mg | 160% |
| Manganese | 7.6 mg | 380% |
| Phosphorus | 1650 mg | 236% |
| Sodium | 5 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seeds, hemp seed, hulled (USDA FDC SR Legacy 170148). Nutrients the row does not report are left blank.
Prep notes
Complete-ish protein and a useful omega-3/6 mix.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Hemp seeds (Cannabis sativa) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.