Hemp seeds are small but very rich in nutrients. They offer key macronutrients, useful vitamins and minerals, and other plant compounds that support health. Although they come from the Cannabis sativa plant, hemp seeds contain only trace amounts of THC and will not cause any psychoactive effects. Instead, they can support heart health, digestion, and provide a complete plant protein. Because of this, many people see hemp seeds as a superfood.
Once shelled, they are called hemp hearts. They have a mild, nutty, slightly sweet taste. You can eat them raw, cook with them, or roast them. Cultures such as those in China have used hemp seed oil as food and medicine for thousands of years. Below, you’ll find the main nutrition facts that make hemp seeds a popular choice.
Hemp seeds nutritional value: Key facts
Hemp seeds pack many nutrients into a small serving. Whether you eat whole seeds or hemp hearts, they provide important building blocks for the body. This section explains the main nutrients and why they are so helpful.
Macronutrient breakdown: protein, fat, and carbohydrates
A 3-tablespoon (30 g) serving of whole hemp seeds has about 166 calories, with roughly 9.5 g protein, 14.5 g fat, and 2.5 g carbohydrates. Hulled seeds (per 100 g) provide about 32 g protein, 49 g fat, and 9 g carbohydrates, for a total of around 553 kcal.
| Serving | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Whole seeds, 3 tbsp (30 g) | ~166 | ~9.5 | ~14.5 | ~2.5 |
| Hulled seeds, 100 g | ~553 | ~32 | ~49 | ~9 |
The quality of these macronutrients stands out. The fats are mostly unsaturated, and the protein is complete, which is rare for plants. This makes hemp seeds a strong pick for people who want more quality nutrients, including those who eat vegetarian or vegan diets.
Amino acid profile: complete plant-based protein source
Hemp seeds supply close to 10 g of protein per 3-tablespoon serving-more than an egg. They are a complete protein, meaning they provide all nine essential amino acids that the body must get from food. Many plant proteins fall short on one or more of these, such as lysine, but hemp offers a well-rounded mix.
Hemp protein is made mostly of edestin (about 60-80%) and albumin (about 25%). Edestin is easy for the body to use and has a rich amino acid profile. Hemp is high in glutamine and arginine. Arginine helps the body make nitric oxide, which relaxes blood vessels and supports healthy blood flow. While lysine is the first limiting amino acid compared with casein, the overall protein quality is still strong. This is especially helpful for young children who need enough lysine. Hemp protein also digests well: whole seeds show digestibility around 84-86%, and hemp seed flour reaches about 83-92% in studies, often higher than many grains, nuts, and legumes.
Fatty acid profile: omega-3 and omega-6 balance
More than 30% of hemp seed content is fat, and over 90% of that fat is unsaturated. The seeds are rich in two essential polyunsaturated fats: linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Getting a good balance of these is helpful for health. Hemp seed fat often shows an omega-6 to omega-3 ratio near 3:1, a range many nutrition experts favor for general wellness.
Hemp seeds also contain gamma-linolenic acid (GLA), a special omega-6 fat linked with helpful effects on PMS symptoms such as breast tenderness, as it supports prostaglandin E1 production. Research also suggests GLA may ease menopause symptoms and has anti-inflammatory effects. Together, these fats can support heart health, help lower blood pressure, and may improve skin issues like eczema by raising essential fatty acid levels in the blood.
Micronutrients in hemp seeds: vitamins and minerals
Hemp seeds provide useful amounts of several vitamins and minerals. They are a strong source of vitamin E, which helps protect cells from oxidative stress. They also contain vitamins D and A, which support bones, immune function, eyesight, and skin. B vitamins are present too, especially B1 (thiamine) and B9 (folate), which help the nervous system and energy use.
For minerals, hemp seeds stand out for magnesium, potassium, iron, zinc, and phosphorus. Whole seeds often have more calcium, manganese, and copper than hulled seeds.
- Magnesium: ~210 mg per 3 tbsp
- Zinc: ~2.97 mg per 3 tbsp
- Phosphorus: ~1.1 g per 100 g hulled
These minerals support many body processes, including acid-base balance, energy metabolism, and immune health. Minerals hold up better to processing than many vitamins, but light, air, and heat can still cause changes. Store hemp seeds well and use them in ways that protect their nutrients for the best results.
Fiber content in hemp seeds
Whole hemp seeds provide both soluble and insoluble fiber. About 20% is soluble fiber, which forms a gel in the gut, feeds friendly bacteria, helps steady blood sugar, and supports healthy cholesterol levels. The other 80% is insoluble fiber, which adds bulk to stool and helps food move through the gut, lowering the chance of constipation. Insoluble fiber is also linked with lower diabetes risk.
Most fiber sits in the outer shell. Hemp hearts (shelled seeds) have far less fiber than whole seeds. If you prefer the softer texture of hemp hearts, you can still get fiber by using hemp flour or hemp protein powder, which come from ground whole seeds. Since many people do not eat enough fiber, adding hemp seeds can help raise daily intake, support digestion, improve fullness, and assist with healthier cholesterol levels.
Bioactive compounds in hemp seeds
Beyond basic nutrients, hemp seeds also supply plant compounds that add extra health benefits. These include phytosterols, antioxidants, flavonoids, terpenes, and carotenoids. Together they offer antioxidant and anti-inflammatory actions that support overall health.
Phytosterols
Phytosterols are plant compounds that look like cholesterol but come only from plants. Their main benefit is lowering cholesterol absorption in the gut. They change cholesterol’s solubility and compete with it in micelles, which can reduce LDL cholesterol and support heart health.
Hemp seeds contain a meaningful amount of phytosterols: about 124 mg per 100 g in whole seeds and around 280 mg per 100 g in hemp oil. Beta-sitosterol is the main type, ranging from about 54 to 190 mg per 100 g, with higher levels in the oil. Hemp and pistachios are among the richest natural sources of beta-sitosterol. Phytosterols may also help calm inflammation, adding to the benefits of eating hemp seeds.
Antioxidants and flavonoids
Hemp seeds contain several antioxidants that help protect against damage from free radicals, which are linked with long-term inflammation and diseases such as diabetes and Alzheimer’s. Tocopherols (forms of vitamin E) are present, with gamma-tocopherol being the main one, and they protect fats from oxidation.
Hemp also provides many flavonoids, including flavanones, flavonols, flavanols, and isoflavones. These have been studied for their helpful effects, such as anti-cancer, anti-neuroinflammatory, and general anti-inflammatory actions. Some flavonoids can inhibit arginase, which raises nitric oxide levels and supports healthy blood pressure. Together, these compounds add meaningful antioxidant and anti-inflammatory support.
Terpenes and carotenoids
Hemp seeds and hemp seed oil contain terpenes and carotenoids that add scent, flavor, and extra benefits. Hemp seed oil has more than 85 volatile terpene compounds, including beta-myrcene and beta-caryophyllene.
These terpenes help fight oxidative stress by neutralizing free radicals. Beta-myrcene may help reduce inflammation and slow cartilage breakdown in osteoarthritis. Beta-caryophyllene is known for a good safety profile, and research suggests it may increase insulin release and sensitivity, lower triglycerides and cholesterol, and support burning of fats, which can lower blood lipids. Carotenoids such as lutein (the most abundant in hemp seeds) and zeaxanthin also act as antioxidants. They collect in the macula of the eye and help protect against light-related oxidative stress.
Are there any risks or side effects of consuming hemp seeds?
Most people can add hemp seeds to their diet safely and see benefits. Still, be aware of a few points, especially related to digestion and certain medicines.
Potential antinutritional factors
Like many plant foods, hemp seeds contain natural compounds that can reduce the uptake of some minerals or affect protein use. Hulled hemp seeds are fairly high in phytic acid (about 4 g per 100 g), which can lower absorption of iron and zinc. In many cases, other foods in the diet and simple kitchen methods can reduce this effect.
Other antinutritional compounds reported in hemp include trypsin inhibitors, cyanogenic glycosides, condensed tannins, and saponins. These can limit protein use in theory, but hemp seeds show no trypsin inhibitor activity in practice, so their protein still supports good nutrition in plant-based meals. Fermentation and sprouting can lower these factors and may even turn some into useful compounds, while also improving taste and protein use.
Some people worry about phytocannabinoids such as THC and CBD. Hemp seeds have only trace amounts, well below legal limits (0.3% in the USA, 0.2% in the EU), so they are non-psychoactive and safe to eat. Any surface contamination during harvest can be reduced by washing or cleaning the seeds, which keeps hemp oil levels of these compounds very low.
Allergy or digestive concerns
Most people tolerate hemp seeds well. They are not tree nuts, so they are usually safe for people with peanut or many other common nut allergies. Hemp protein isolate also shows low allergenicity and is being explored for hypoallergenic foods.
Adding a lot of hemp seeds at once, especially whole seeds with shells, can cause gas, stomach upset, or diarrhea in some people because of the fiber and fats. Start with a small amount, such as 1 tablespoon per day, and increase slowly to let your gut adjust. If discomfort continues, talk with a healthcare professional.
If you take certain medicines, check with your doctor before eating much larger amounts of hemp seeds. Possible interactions include blood thinners, some heart medicines for atrial fibrillation, and diuretics. This may relate to fatty acids such as alpha-linolenic acid, cholesterol-lowering effects, and possible changes in platelet activity. Your doctor can help you fit hemp seeds into your plan safely.