getabiteHemp seeds
8 mg iron per 100 g
4.6 × 1 handful
Iron from Hemp seeds
Hemp seeds (dried) has 8 mg iron per 100 g. A typical portion is 1 handful (30 g).
Ready examples
For 8 mg iron
8 mg iron = 3.3 × 1 handful (Hemp seeds)
100 g of food · 553 kcal
100 g of food · 553 kcal
For 11 mg iron
11 mg iron = 4.6 × 1 handful (Hemp seeds)
138 g of food · 760 kcal
138 g of food · 760 kcal
Amounts use USDA FoodData Central for Hemp seeds, retrieved September 22, 2026. Cooking form is the form you eat.
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Daily reference helper
Population reference only. Not personal advice.
9.1 mg iron per day. Source: WHO Guideline on iron, bioavailability 15% (approx. adult men). As of January 1, 2004.
