KETO VERDICTYES
Hemp seeds are excellent for keto with only 4.7g net carbs per 100g (about 0.7g per tablespoon) and complete protein containing all nine essential amino acids. They're a nutrient powerhouse supporting muscle health and vitality.
Are Hemp Seeds Keto?
Seeds
Hemp seeds are excellent for keto with only 4.7g net carbs per 100g (about 0.7g per tablespoon) and complete protein containing all nine essential amino acids. They're a nutrient powerhouse supporting muscle health and vitality.
- Net carbs (100g)4.7g
- Protein (100g)31g
- Fat (100g)49g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.7g
Total Carbs
8.7g
Fiber
4g
Protein
31g
Fat
49g
Calories
567
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs: Only 4.7g per 100g (about 0.7g per tablespoon), excellent for keto
- Exceptional protein: 31g per 100g highest among seeds
- Complete amino acid profile: All 9 essential amino acids present
- High fat (49g) supports ketone production
- Very low carb-to-protein ratio ideal for macros
- Minimal insulin impact despite substantial nutritional content
HEALTH BENEFITS
- Complete protein with all 9 essential amino acids for muscle synthesis
- Excellent omega-3 and omega-6 balance for brain and heart health
- Rich in GLA (gamma-linolenic acid) with anti-inflammatory properties
- Contains magnesium supporting relaxation and sleep quality
- May reduce inflammation throughout the body
- Supports healthy hormonal balance and overall wellness
PREPARATION SUGGESTIONS
PROTEIN SMOOTHIE
Add 3 tablespoons to coconut milk smoothie for 9g protein and minimal carbs. Blend with vanilla extract.
SALAD TOPPING
Sprinkle 2-3 tablespoons on salads for nutty flavor and complete amino acid profile.
HEMP SEED MILK
Blend 1/4 cup seeds with 1 cup water. Strain for creamy, protein-rich milk alternative.
BREAKFAST BOOST
Mix 3 tablespoons with yogurt, nuts, and berries for complete breakfast with all amino acids.
KETO GRANOLA
Combine with almonds, sunflower seeds, and coconut oil. Toast for crunchy, protein-packed cereal.
SOUP TOPPER
Sprinkle on creamy soups for texture, nutrition, and subtle nutty flavor.
WHERE TO BUY
As an Amazon Associate, KetoLens earns from qualifying purchases. We only recommend products we've researched — recommendations never affect our keto verdicts.
Manitoba Harvest Organic Hemp Hearts, 12oz
Manitoba Harvest Organic Hemp Hearts deliver 10g of protein and 12g of omega-3 & 6 fats per 30g serving with 0g net carbs, and the brand is independently rated a top "Sure Keto!" pick among 14 hemp seed brands for its minimal-carb, organic profile.
Bob's Red Mill Hulled Hemp Seed Hearts, 8 oz
Bob's Red Mill's raw, shelled hemp hearts pack the same 10g protein per 3-tbsp serving as pricier brands with 0g net carbs, but in a smaller 8oz bag at a lower per-container price - a low-commitment way to try hemp seeds from a long-trusted, widely available natural-foods brand before buying in bulk.
Terrasoul Superfoods Organic Hemp Seeds, 16 oz
Terrasoul Superfoods' organic hulled hemp seeds are sourced by a small, quality-focused importer known for freshness testing across its superfood line, and come in a larger 16oz resealable bag for shoppers who go through hemp hearts quickly and want a step up in format from the standard 12oz size.