Are hemp hearts keto?
Hemp hearts
Keto-friendly Yes — hemp hearts are keto-friendly.
Very low in net carbs and high in protein. Sprinkle on salads or cook into "noatmeal."
Nutrition per serving
3 tbsp · 30 g- Net carbs
- 1.4g
- Calories
- 166kcal
- Protein
- 9.5g
- Fat
- 15g
- Total carbs
- 2.6 g
- Fiber
- 1.2 g
One serving vs. a 20 g daily net-carb limit 7%
0.1× the daily limit
About 106 g of hemp hearts adds up to 5 g net carbs — roughly 3.5 typical servings.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 166 kcal | 553 kcal |
| Total carbohydrate | 2.6 g | 8.7 g |
| Dietary fiber | 1.2 g | 4 g |
| Net carbs | 1.4 g | 4.7 g |
| Sugars | 0.5 g | 1.5 g |
| Protein | 9.5 g | 32 g |
| Fat | 15 g | 49 g |
Portion calculator
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Keto recipes with hemp hearts
Frequently asked questions
Are hemp hearts keto?
Yes — hemp hearts are keto-friendly. Very low in net carbs and high in protein. Sprinkle on salads or cook into "noatmeal."
How many net carbs are in hemp hearts?
3 tbsp (30 g) of hemp hearts has about 1.4 g net carbs (2.6 g total carbs minus 1.2 g fiber). Per 100 g, that's 4.7 g net carbs.
How much hemp hearts can I eat on keto?
About 106 g of hemp hearts adds up to 5 g net carbs — roughly 3.5 typical servings. On a typical 20 g daily limit, one serving uses about 7% of your carbs.
