A tablespoon (approximately 14 grams) of cold-pressed hemp seed oil provides 126 calories from 14 grams of fat. The fat is approximately 80 percent polyunsaturated, dominated by linoleic acid (omega-6) and alpha-linolenic acid (omega-3), with a unique contribution of gamma-linolenic acid (GLA).
Per tablespoon (14 grams)
| Component | Amount |
|---|---|
| Calories | 126 |
| Total fat | 14 g |
| Saturated fat | 1.3 g |
| Monounsaturated fat (oleic) | 1.5 g |
| Polyunsaturated fat | 11 g |
| Omega-6 (linoleic + GLA) | 8.1 g |
| Omega-3 (ALA + SDA) | 2.5 g |
| GLA specifically | 0.42 g |
| Vitamin E | 0.5 mg |
The omega balance
Hemp seed oil's omega-6 to omega-3 ratio of 3:1 is closer to dietary recommendations than most cooking oils. For comparison:
| Oil | Omega-6:Omega-3 ratio |
|---|---|
| Hemp seed oil | 3:1 |
| Flaxseed oil | 1:4 (omega-3 dominant) |
| Walnut oil | 5:1 |
| Olive oil | 10:1 |
| Canola oil | 2:1 |
| Sunflower oil | 200:1+ (no omega-3) |
| Corn oil | 50:1+ |
Gamma-linolenic acid (GLA) significance
Hemp seed oil contains roughly 3 percent GLA, equivalent to about 420 milligrams per tablespoon. GLA is an omega-6 fatty acid uncommon in dietary sources. Evening primrose oil (8 to 10 percent GLA) and borage oil (20 to 26 percent GLA) are higher concentration sources, typically sold as supplements. Hemp seed oil provides modest GLA as part of a food.
Daily consumption considerations
Hemp seed oil is calorie-dense, like all oils. A tablespoon delivers 126 calories. Daily use of 1 to 2 tablespoons in dressings or finishing applications is a reasonable upper bound for most diets. Higher amounts are not harmful but require accommodating the calorie load.
How hemp seed oil contributes to a daily diet
One tablespoon of hemp seed oil provides:
- About 25 percent of the daily ALA omega-3 target for many adults
- A meaningful share of GLA from a non-supplement source
- Vitamin E (an antioxidant that also helps protect the oil itself)
- A baseline of polyunsaturated fats to displace some saturated fat in the diet
The contribution is most meaningful when hemp seed oil replaces less balanced oils (canola, corn, sunflower) in dressing and finishing applications rather than being added on top of an unchanged diet.
Sources and further reading
- USDA FoodData Central for reference nutrient values of hemp seed.
- NIH Office of Dietary Supplements: Magnesium for recommended intakes.
- Published nutrition panels from Canadian and US retail hemp brands, which vary within roughly 5% of these figures.