A 1/4 cup serving of Bob’s Red Mill hemp protein powder has 120 calories, 12 g protein, 11 g fiber, plus helpful amounts of iron and potassium.
If you scoop from this green bag often, knowing the label by heart makes everyday choices feel much easier. This guide walks through what each line on the panel means, how it fits into a balanced day of eating, and where this hemp powder sits next to other popular protein options.
Bob’s Red Mill Hemp Protein Powder Nutrition Facts Breakdown
The figures on the tub come straight from the nutrition panel on the Bob’s Red Mill website. A single serving is defined as 1/4 cup, or 31 grams of dry powder. That portion delivers plant protein, a large amount of fiber, and a mix of minerals, all with no added sugar and only a little fat.
Before going deeper, here is a short snapshot of the core numbers per 1/4 cup serving so you can see the big picture at a glance.
| Nutrient | Amount Per 1/4 Cup (31 g) | What It Means |
|---|---|---|
| Calories | 120 kcal | Energy for your day from protein, fiber, and a small amount of fat. |
| Protein | 12 g | Plant protein made from ground hemp seeds with all nine indispensable amino acids. |
| Total Carbohydrate | 13 g | Most of these carbs come from fiber, not starch or sugar. |
| Dietary Fiber | 11 g | Helps keep you full and aids regular digestion. |
| Total Sugars | 1 g (0 g added) | Naturally present in the seed; no sweeteners are mixed in. |
| Total Fat | 2 g | Small amount of fat, mostly unsaturated, with no cholesterol. |
| Iron | 6 mg (35% DV) | Contributes to normal oxygen transport and energy levels. |
| Potassium | 391 mg (8% DV) | Mineral involved in fluid balance and muscle function. |
| Calcium | 44 mg (4% DV) | Small boost toward daily bone and tooth needs. |
| Vitamin D | 0 mcg | No vitamin D, so that nutrient needs to come from other foods or sunlight. |
| Sodium | 0 mg | No added salt, which keeps the powder low in sodium. |
All of these values come from the current product label, which Bob’s Red Mill hosts on its hemp protein powder page. The ingredients list could not be much shorter: just hemp protein powder milled from hemp seeds.
Serving Size And Daily Portion Planning
The 1/4 cup serving on the label is a helpful baseline, but your best portion depends on your diet as a whole. Some people mix a full serving into a breakfast smoothie, while others split that amount between two smaller snacks during the day.
If you drink protein shakes, 12 grams of protein per scoop lands on the lighter side compared with whey or pea protein powders that often reach 20 to 25 grams per serving. That means hemp powder can work well as a steady background source of protein and fiber around meals that already contain other protein sources such as eggs, yogurt, beans, or meat.
On the fiber side, 11 grams in a single serving is a lot, especially for anyone who is not used to higher fiber eating. Many people feel most comfortable starting with two to three tablespoons, then increasing to the full 1/4 cup once their digestion adjusts.
Plenty of shoppers type bob’s red mill hemp protein powder nutrition facts into a search bar because they want an easy way to track calories and macros. Once you know the numbers above, you can log any portion by simple math: say half a serving gives you 60 calories, about 6 grams of protein, and just over 5 grams of fiber.
How The Macros Shape This Powder
Protein From A Single Ingredient
Each scoop gets its protein from one ingredient only, with no blends or fillers. Hemp protein counts as a complete plant protein, which means it contains all nine indispensable amino acids. That matters if you rely on plant foods for most of your protein, since a mix of sources over the day helps cover your amino acid needs.
For many people, 12 grams of protein feels like a good add-on rather than a full protein serving. Mix it with Greek yogurt, cow’s milk, soy milk, or another protein rich base and the total climbs fast without needing an extra scoop of powder.
Carbohydrates, Fiber, And Fullness
The carbohydrate number on the label can look high at first glance, but nearly all of those grams come from fiber. Eleven grams of fiber in 120 calories is a rare ratio among protein powders. That combination often helps shakes feel more like a meal and can slow the rise of blood sugar when the powder is blended with fruit or oats.
If your usual diet is low in fiber, jump up slowly. Extra fiber without enough water can leave you bloated or uncomfortable. Sipping hemp shakes with a full glass of water nearby and spreading servings through the day keeps things gentler on the gut.
Fat Content And Omega Profile
With just 2 grams of fat per serving, this powder fits well into low or moderate fat eating patterns. Those grams come from hemp seeds, which are rich in polyunsaturated fats, including omega-3 and omega-6 fatty acids. Whole hemp seeds are known for this fat profile in data pulled into the USDA FoodData Central database, and hemp protein powders carry a smaller share of those same fats because some oil is removed during processing.
Since the fat content is modest, people who want a creamier shake often add a spoon of nut butter, a splash of whole milk, or half an avocado to boost calories and texture.
Minerals And Other Nutrients In Hemp Protein
The high iron content on the label stands out. One serving covers about a third of the standard daily value, which helps people who do not eat meat reach iron targets. Pairing hemp protein with vitamin C rich foods such as berries or citrus fruit can improve absorption.
Potassium lands at just under 400 milligrams per serving. When blended with banana, leafy greens, or yogurt, a hemp smoothie can move you closer to the 4700 milligram daily guideline that many adults miss. Calcium sits lower, at 44 milligrams, so dairy or fortified plant milk still do the heavy lifting on that front.
There is no vitamin D in the powder, so regular sunlight and foods such as fatty fish, fortified milk, or supplements fill that gap. People with kidney disease, iron overload conditions, or other medical issues should talk with their doctor or dietitian before leaning on any protein powder every single day.
Behind all these numbers is the seed itself. Hemp seeds contain a mix of protein, fiber, minerals, and bioactive plant compounds such as polyphenols. Research reviews of hemp seeds describe links with antioxidant and anti inflammatory activity, though most of that work looks at seeds and oils rather than branded powders.
Hemp Protein Powder Next To Other Powders
It helps to see this hemp option beside more familiar protein powders. The figures below use typical label values for plain, unflavored products so you can compare big trends rather than tiny brand differences.
| Powder Type | Protein Per Serving | Fiber Per Serving |
|---|---|---|
| Bob’s Red Mill Hemp Protein Powder | 12 g (120 kcal, 1/4 cup) | 11 g |
| Generic Hemp Protein Powder | 22 g (about 100 kcal, 30 g) | 2 g |
| Whey Protein Powder | 20–24 g (around 120 kcal, 30 g) | 0 g |
| Pea Protein Powder | 20 g (about 110 kcal, 30 g) | 4–5 g |
| Hemp Hearts (Shelled Seeds) | 9–10 g (about 160 kcal, 3 Tbsp) | 1–2 g |
| Greek Yogurt (Plain, 2% Fat) | 17–20 g (about 150 kcal, 3/4 cup) | 0 g |
| Firm Tofu | 14 g (about 120 kcal, 3 oz) | 1–2 g |
Compared with whey or pea powders, Bob’s hemp option brings less protein per scoop but far more fiber. That makes it a nice fit for people who get plenty of protein from meals but want a plant based snack that keeps hunger in check. For athletes who need 25 to 30 grams of protein in one drink, combining hemp with a second protein source in the same shaker can reach that target without abandoning the product.
Against whole food options such as Greek yogurt or tofu, hemp powder wins on convenience and shelf life. It sits in the pantry, mixes into many recipes, and does not require refrigeration until you blend it with liquid ingredients.
Many people also lean toward hemp when they want to keep ingredient lists short. This product contains only hemp protein, with no flavorings, sweeteners, or gums, which appeals to shoppers who read labels carefully and prefer simple formulas.
Practical Ways To Use Hemp Protein Powder
Smoothies And Shakes
The mild, earthy taste of hemp pairs well with fruit, cocoa, spices, and creamy bases. A common starting blend is one frozen banana, one cup of milk or plant milk, one to four tablespoons of hemp protein, a spoon of nut butter, and a dash of cinnamon. Blend until smooth, then adjust thickness with more liquid or a few ice cubes.
For a greener drink, add a handful of spinach or kale and some frozen berries. The fruit masks the vegetal notes, while the hemp adds protein and fiber that keep the drink from feeling like flavored water.
Baking And Breakfast Ideas
Because the powder is made from ground seeds, it can swap in for part of the flour in baked goods. Bob’s suggests replacing up to a quarter of the flour in muffins, pancakes, simple breads, or brownies. Doing this bumps up protein and fiber without changing texture too much, especially when recipes already include moisture from eggs, yogurt, or mashed banana.
Sprinkling a tablespoon or two over hot cereal, overnight oats, or yogurt bowls is another easy move. The powder disappears into porridge or thick yogurt while adding a slightly nutty, earthy taste.
Fitting Hemp Protein Into Your Diet
Think about where you already eat meals that feel light on protein or fiber. That might be a fruit heavy breakfast, an afternoon snack, or a late night bowl of cereal. Plugging a small scoop of hemp protein into one or two of those spots can raise your daily totals without a big change in routine.
For many people, bob’s red mill hemp protein powder nutrition facts line up well with a plant forward pattern that already includes beans, lentils, whole grains, nuts, and seeds. It can also pair with animal based foods when you want variety or need a convenient way to reach a higher protein goal on busy days.
Anyone with allergies, digestive disorders, kidney disease, or other medical concerns should review their plan with a health professional who knows their history. Protein powders are concentrated foods, and using them every day works best when they sit inside a diet that also leans on whole foods such as legumes, vegetables, fruits, and grains.