Seeds, hemp seed, hulled
Whole food · Nut and Seed Products
Photo: Wikipedia
Hulled hemp seeds, also called hemp hearts, are the soft, nutty inner kernels of the hemp plant. They have a tender, chewy texture and a mild, earthy flavor reminiscent of pine nuts and sunflower seeds. Nutritionally, they are a powerhouse, boasting an impressive 31.56g of protein and a rich profile of healthy fats per 100g.
Calorie split: 21% protein · 6% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People love hemp hearts for their delicate, nutty taste and versatile, creamy texture that blends seamlessly into both sweet and savory dishes. They are a staple in health-conscious kitchens for adding a nutrient-dense boost without overpowering other flavors.
⚠️ Watch-outs & how to enjoy it better
Due to their high fat and calorie density, overconsumption can lead to excess calorie intake. Those on blood-thinning medications should consult a doctor, as omega-3s can have a mild anticoagulant effect. A simple tip is to practice portion control, using them as a topping or mix-in rather than a main ingredient.
Key benefits
- Excellent source of complete plant-based protein.
- Rich in heart-healthy polyunsaturated fats, including omega-3 and omega-6.
- Provides a good amount of dietary fiber.
- Naturally gluten-free and suitable for many dietary restrictions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hulled seed is the only part of the hemp plant that contains negligible levels of THC, the psychoactive compound, making it completely non-intoxicating.
Full nutrition (USDA data · scales with serving)
| Water | 5.0 g |
| Energy | 553 kcal |
| Energy | 2313 kj |
| Protein | 31.6 g |
| Total lipid (fat) | 48.8 g |
| Ash | 6.1 g |
| Carbohydrate, by difference | 8.7 g |
| Fiber, total dietary | 4.0 g |
| Total Sugars | 1.5 g |
| Sucrose | 0.85 g |
| Glucose | 0.20 g |
| Fructose | 0.31 g |
| Lactose | 0.07 g |
| Maltose | 0.07 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 8.0 mg |
| Magnesium, Mg | 700 mg |
| Phosphorus, P | 1650 mg |
| Potassium, K | 1200 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 9.9 mg |
| Copper, Cu | 1.6 mg |
| Manganese, Mn | 7.6 mg |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 1.3 mg |
| Riboflavin | 0.28 mg |
| Niacin | 9.2 mg |
| Vitamin B-6 | 0.60 mg |
| Folate, total | 110 ug |
| Folic acid | 0.00 ug |
| Folate, food | 110 ug |
| Folate, DFE | 110 ug |
| Vitamin A, RAE | 1.0 ug |
| Carotene, beta | 7.0 ug |
| Vitamin A, IU | 11.0 iu |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.31 g |
| SFA 22:0 | 0.12 g |
| SFA 24:0 | 0.06 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 18:1 | 5.3 g |
| MUFA 18:1 c | 5.0 g |
| MUFA 20:1 | 0.12 g |
| Fatty acids, total polyunsaturated | 38.1 g |
| PUFA 18:2 | 27.5 g |
| PUFA 18:2 n-6 c,c | 27.4 g |
| PUFA 18:2 CLAs | 0.20 g |
| PUFA 18:3 | 10.0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 8.7 g |
| PUFA 18:3 n-6 c,c,c | 1.3 g |
| PUFA 18:4 | 0.62 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.37 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 1.3 g |
| Methionine | 0.93 g |
| Cystine | 0.67 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.3 g |
| Valine | 1.8 g |
| Arginine | 4.5 g |
| Histidine | 0.97 g |
| Alanine | 1.5 g |
| Aspartic acid | 3.7 g |
| Glutamic acid | 6.3 g |
| Glycine | 1.6 g |
| Proline | 1.6 g |
| Serine | 1.7 g |
FAQ
Do hemp hearts taste like marijuana?
No. Hulled hemp seeds have a mild, nutty flavor similar to sunflower seeds or pine nuts. They do not have the distinctive taste or smell of cannabis.
How should I store hemp hearts?
Due to their high oil content, they can go rancid. Store them in an airtight container in the refrigerator or freezer to maintain freshness for months.
Can I eat them raw?
Yes, hulled hemp seeds are sold ready-to-eat. They can be sprinkled directly onto salads, yogurt, oatmeal, or blended into drinks.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.53 kcal/g · 23% calories from protein · 4.0 g fiber · 1.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.