FiberUp
Hemp Seeds
Nut & Seed

How much fiber is in hemp seeds?

Hemp Seeds have 1.2 g of fiber per 3 tbsp (30 g). That is 4% of the daily value and a low amount for a nut & seed.

1.2g
per 3 tbsp
4g
per 100 g
4%
daily value
#19of 21
nuts and seeds

Soluble vs insoluble

Soluble 0.4g 33% Insoluble 0.8g 67%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About hemp seeds and fiber

Three tablespoons of hulled hemp seeds provide 1.2 grams of fiber, since hulling removes the fibrous shell. They are mostly eaten for protein and omega-3 fats.

Counts toward plant diversityLow FODMAP at this serving

How hemp seeds compares to other nuts and seeds

Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.

FoodServingFiberPer 100 g% DV
Chestnuts1/4 cup roasted1.8 g5 g6%
Peanut Butter2 tbsp1.6 g5 g6%
Coconut Flakes2 tbsp1.5 g15 g5%
Tahini2 tbsp1.4 g4.7 g5%
Hemp Seeds3 tbsp1.2 g4 g4%
Cashews1/4 cup1.1 g3.4 g4%
Pine Nuts2 tbsp0.6 g3.5 g2%

All 21 nuts and seeds ranked by fiber

Servings to reach a daily goal

21×

servings of hemp seeds to reach 25 g, the adequate intake for adult women

32×

servings of hemp seeds to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for hemp seeds

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA descriptionFiber / 100 gSolubleInsoluble
Seeds, hemp seed, hulled4 g––

Frequently asked questions

How much fiber is in hemp seeds?
3 tbsp of hemp seeds, about 30 grams, contains 1.2 grams of dietary fiber. That is 4 grams of fiber per 100 grams and 4% of the 28 gram daily value.
Are hemp seeds high in fiber?
Not especially. Hemp Seeds have 1.2 g per serving, which ranks 19 of 21 nuts and seeds in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.
Is the fiber in hemp seeds soluble or insoluble?
About 33% of the fiber in hemp seeds is soluble (0.4 g) and 67% is insoluble (0.8 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.
How many servings of hemp seeds would reach a daily fiber goal?
It would take about 21 servings to reach 25 g (the adequate intake for adult women) and 32 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.