Nuts and seeds are known for their health benefits and are a staple in healthy eating patterns like the Mediterranean diet. Nuts and seeds are also a good plant-based source of protein and fat, and they are often allowed on several of the most popular diets like the Paleo and Keto diets. Hemp hearts are seeds, so they provide a slew of health benefits as well.
Hemp hearts are gluten-free. They don’t contain any wheat by-products, nor do they have any additives that contain gluten. They’re rich in fat, protein, and have other health benefits. The best gluten-free hemp hearts brands are Manitoba Harvest, Kirkland Signature, and Nature’s Promise. The best gluten-free alternatives are Spectrum Ground Flaxseeds and Nutiva Organic Chia Seed.
So what exactly are hemp hearts, and how do they compare to other seeds? Read on to learn more!
Contents
What are hemp hearts?
Hemp hearts are the inner parts of hemp seeds. Hemp hearts have their outer protective shell removed so their nutrients can be better absorbed, similar to ground flaxseeds. The shell is also known as the hull, so removing them is called shelling or hulling.
Hemp seeds as a whole are part of the Cannabis sativa plant, most often referred to as marijuana. Hemp and marijuana are the same plant but are referred to separately because of their tetrahydrocannabinol (THC) content. TCH is a chemical in the Cannabis plant that produces the “high” sensation that marijuana is known for.
“Hemp” refers to cannabis that contains less than 0.3% THC content by weight.
Do hemp hearts contain THC?
As mentioned above, hemp hearts do not contain THC. That means that you won’t get high from eating them, nor are they illegal in any state. The shells of hemp seeds contain very little traces of THC, but are still below the 0.3% threshold. Hemp hearts don’t contain the shells anyway.
What are the nutritional benefits of hemp hearts?
1. Fats
Hemp hearts are rich in unsaturated fats. These unsaturated fats are composed of both omega-3 and omega-6 fatty acids. Omega-3 fatty acids are especially beneficial for their anti-inflammatory properties. Eating a diet rich in plant fats may help lower your risk of heart disease.
2. Protein
Hemp hearts are richer in protein compared to similar seeds like flax and chia seeds. Protein helps build muscle tissue, assists in wound healing, and helps provide a sense of satiety. Eating a diet rich in protein may help with weight loss.
3. Arginine
Hemp hearts are rich in an amino acid called arginine. Arginine produces nitric oxide in your body, which helps dilate and relax blood vessels. Nitric oxide can help fight high blood pressure, lowering your risk of heart disease.
Studies have found arginine to help reduce blood pressure in people with documented high blood pressure. It also shortened hospital stays for surgical patients while reducing the incidence of hospital-acquired infections.
4. Complete Protein
Amino acids are the building blocks of protein. Some of these amino acids are considered ‘essential’ because your body can’t make them, so you have to get them from your diet. Complete proteins are those that contain all nine essential amino acids
Most plant-based foods are incomplete proteins. Hemp seeds are unique because they are a complete plant-based protein containing all nine essential amino acids.
Some proteins aren’t digested well, which can mean you can’t obtain all of their amino acids. According to a study, hemp hearts have a good protein digestibility-corrected amino acid score (PDCAAS), meaning they’re easier to digest than some other plant-based proteins including other nuts, seeds, and types of legumes.
5. Fiber Content
Unlike many other nuts and seeds, hemp hearts aren’t high in fiber. The hull is high in fiber, but it’s removed so you can better absorb the protein in the hemp hearts. Hemp hearts are primarily fat and protein and contain very few carbohydrates, most of which are from fiber.
6. Iron
Iron is a mineral that helps build a protein in red blood cells responsible for carrying oxygen throughout the body. Low iron intake can lead to anemia, which has symptoms like fatigue, weakness, and pale skin.
Iron is primarily found in meat. Vegetarians and vegans are prone to iron deficiency anemia if they don’t include plenty of plant-based iron sources in their diet.
Hemp hearts are a rich source of plant-based iron. One serving (3 tablespoons) provides four milligrams of iron, which is 20% of the daily recommended amount (daily value).
How do you eat hemp hearts?
Hemp hearts are just as versatile as other nuts and seeds. Sprinkle them over oatmeal, add them to smoothies, or top your salad with them. You can even use them in baking and add them to burgers.
Hemp Hearts Nutrition Information
Manitoba Harvest Organic Hemp Hearts Shelled Seeds
These hemp hearts are a best seller on Amazon with 4.8/5 stars based on nearly 15,000 reviews. They’re certified organic and non-GMO verified.
Ingredients:
- Organic Raw Shelled Hemp Seed
Nutrition Facts (per 3 tbsp.):
- Calories: 180
- Total Fat: 15 g
- Saturated Fat: 1.5 g
- Polyunsaturated Fat: 12 g
- Monounsaturated Fat: 2 g
- Total Carbohydrate: 1 g
- Dietary Fiber: 1 g
- Total Sugars: 1 g
- Protein: 10 g
- Iron: 4 mg – 20% DV
Kirkland Signature Organic Hemp Hearts
Costco makes Kirkland Signature hemp hearts, so check your warehouse next time you’re there to see if your store carries them.
Ingredients:
- Organic Shelled Hemp Seed
Nutrition Facts (per 3 tbsp. serving):
- Calories: 180
- Total Fat: 15 g
- Saturated Fat: 1.5 g
- Polyunsaturated Fat: 12 g
- Monounsaturated Fat: 2 g
- Total Carbohydrate: 2 g
- Dietary Fiber: 1 g
- Total Sugars: 1 g
- Protein: 10 g
- Iron: 4 mg – 20% DV
Nature’s Promise Organic Hemp Hearts
These hemp hearts are very similar nutrition-wise to the other options. They’re also organic and non-GMO verified.
Ingredients:
- Organic Hulled Hemp Hearts
Nutrition Facts (per 3 tbsp. serving):
- Calories: 170
- Total Fat: 15 g
- Saturated Fat: 1.5 g
- Total Carbohydrate: 3 g
- Dietary Fiber: 1 g
- Total Sugars: 0 g
- Protein: 9 g
- Iron – 2 mg – 10% DV
Alternatives to hemp hearts
Spectrum Essentials Organic Cold Milled Ground Flaxseed
Ground flaxseed is an excellent source of omega-3 fatty acids. They’re higher in fiber and lower in fat and protein compared to hemp hearts. Flaxseed can be used in ways similar to hemp hearts. You can even use ground flaxseed as an egg substitute for vegan baking.
Ingredients:
- Organic Cold Milled Ground Flaxseed
Nutrition Facts (per 2 tbsp.):
- Calories: 70
- Total Fat: 6 g
- Saturated Fat: 0.5 g
- Polyunsaturated Fat: 4 g
- Monounsaturated Fat: 1 g
- Total Carbohydrate: 4 g
- Dietary Fiber: 3 g
- Protein: 3 g
Nutiva Organic Chia Seed
Chia seeds are one of the richest plant-based sources of omega-3 fatty acids. They’re also a good source of iron and are impressively rich in fiber – one serving provides over a quarter of the daily value for fiber!
Ingredients:
- Raw Organic Chia Seeds
Nutrition Facts (per 3 tbsp.):
- Calories: 150
- Total Fat: 10 g
- Saturated Fat: 1 g
- Polyunsaturated Fat: 8 g
- Monounsaturated Fat: 1 g
- Total Carbohydrate: 12 g
- Dietary Fiber: 10 g
- Protein: 5 g
- Iron: 2.2 mg – 10% DV
Harvested For You Sprouted Pumpkin Seeds
Pumpkin seeds are one of the highest plant-based sources of iron. They’re also known as “pepitas”. You can buy pumpkin seeds at the store or make your own. To make your own, simply scoop the seeds out of a pumpkin, rinse the pulp off and dry them. Toss them in olive oil and sea salt and roast them in the oven.
Ingredients:
- Sprouted Pumpkin Seeds
- Sea Salt
Nutrition Facts (per 1/4 cup serving):
- Calories: 160
- Total Fat: 13 g
- Saturated Fat: 2 g
- Total Carbohydrate: 5 g
- Dietary Fiber: 2 g
- Protein: 7 g
- Iron: 4 mg – 22% DV
Summary
Hemp hearts are the core of hemp seeds. They are hulled/shelled so you can better absorb their nutrients. Hemp hearts may be better digested than other nuts, seeds, and some types of legumes. Hemp hearts are from the Cannabis plant, but they don’t contain any of the psychoactive chemical THC.
Hemp hearts primarily consist of protein and fat. They aren’t as high in fiber as other nuts and seeds, but they are still a very healthy gluten-free option.
Hemp hearts are versatile – try adding them to smoothies, mixing them into your cereal, or baking with them. They work as a great salad topper as well.
Related Questions
Do I need to refrigerate hemp hearts?
Because of their high fat content, hemp hearts are best refrigerated after opening. This will help prolong their shelf life and will keep the fats from going rancid.
Are hemp hearts the same as hemp seeds?
Hemp hearts are shelled/hulled hemp seeds, so yes – they are the same. The hull is the hard, outer protective layer of the hemp seed. Hemp hearts are hulled so that you can better absorb the nutrients inside.
Are hemp hearts keto?
Hemp hearts are high in fat and very low in carbohydrates, so are ketogenic diet-friendly.
Are hemp hearts nuts?
Hemp hearts are seeds, not nuts. They have a high fat and protein content similar to nuts, though.
Are hemp hearts vegan?
Hemp hearts are 100% vegan. They are an excellent choice for vegans because they provide beneficial fats, are a good source of protein, and are an excellent source of iron. Vegans are at risk for iron-deficiency anemia, so including plant-based sources of iron is vital to meet nutritional needs in the absence of animal products.