Hemp hearts guide: USDA nutrition, THC questions and how to use them
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Manitoba Harvest Natural Hemp Hearts. Best for: Everyday sprinkling. See options on Amazon
- Manitoba Harvest Organic Hemp Hearts. Best for: People who prefer organic. See options on Amazon
- Hulled hemp seeds in bulk. Best for: Frequent smoothie and baking use. See options on Amazon
Nutrition per 100 grams
| Nutrient | Seeds, hemp seed, hulled (USDA) | What it means |
|---|---|---|
| Protein | 31.6 g | High for a plant food |
| Total fat | 48.8 g | Mostly polyunsaturated fats |
| Linoleic acid (omega-6) | 27.4 g | The main fat |
| ALA (omega-3) | 8.68 g | A plant omega-3 |
| Fiber | 4.0 g | A modest amount |
| Magnesium | 700 mg | A notable source |
| Zinc and iron | 9.9 mg and 7.95 mg | Useful minerals for plant-based diets |
Details are from USDA FoodData Central. A typical serving is far less than 100 grams, so check your package's Nutrition Facts panel; Manitoba Harvest lists 10 g of protein and 12 g of omega-3 and 6 fats per serving.
Other nutrients worth knowing
Beyond protein and fat, the USDA entry for hulled hemp seed lists several B vitamins and minerals per 100 grams: 1.28 mg of thiamin, 9.2 mg of niacin, 0.6 mg of vitamin B6, 110 micrograms of folate and 1200 mg of potassium, with only 5.0 mg of sodium. Manitoba Harvest also describes its hemp hearts as containing magnesium, fiber, zinc and iron, and lists 9 essential amino acids. Because a serving is a few tablespoons rather than 100 grams, hemp hearts add to these nutrients rather than covering a full day's needs, so think of them as one part of a varied plant-based diet.
Do hemp hearts contain THC?
The FDA says the seeds of the hemp plant do not naturally contain THC or CBD. Hemp seed ingredients may contain trace amounts picked up during harvesting and processing, and the FDA states that eating them cannot make consumers high.
In December 2018, the FDA completed its evaluation of GRAS notices for hulled hemp seed, hemp seed protein powder and hemp seed oil, and had no questions about the companies' safety conclusions. These ingredients can be marketed in foods for the uses in the notices, such as beverages, baked goods and snacks, and must be declared by name on the ingredient list. This does not change the FDA's position that THC and CBD cannot be added to food.
How to eat hemp hearts
- Sprinkle them on oatmeal, yogurt, salads or avocado toast.
- Blend them into smoothies for extra protein.
- Bake them into muffins, breads or energy bites.
- Use as a topping on soups and grain bowls.
Unlike flaxseed, hemp hearts are already hulled and soft, so there is no need to grind them. For more on seed choices, see our ground flax seeds guide and chia seeds guide.
Hemp hearts vs hemp protein powder
Hemp protein powder is one of the hemp seed ingredients covered by the FDA's 2018 GRAS review, sold as a concentrated protein product. Hemp hearts are the whole hulled seed, which USDA lists at 48.8 g of fat per 100 grams alongside their protein. If your goal is adding protein to shakes, see our hemp protein powder guide; if you want a whole-food topping, hemp hearts fit better.
Buying and storing
- Read the label. The FDA says hemp seed ingredients must be declared by name on the ingredient list, so check for added salt, sugar or flavors.
- Compare servings. Look at protein, fat and fiber per serving on the Nutrition Facts panel.
- Store cool and sealed. Hemp hearts are high in polyunsaturated fat, so keep the bag sealed and follow the package's storage directions; refrigerating after opening is common.
- Organic or not. Manitoba Harvest sells natural and organic versions with the same listed protein per serving.
Who should be careful
Hemp hearts are a food, but if you are allergic to seeds, avoid them or ask your allergist. If you are subject to workplace drug testing, know that the FDA says hemp seed ingredients may contain trace THC from processing; choose products from makers that test for it. Because they are calorie dense, measure your portion if you are tracking intake. For a plant protein shake, see our plant-based protein powder guide.
What to look for when you buy
Manitoba Harvest Natural Hemp Hearts
Best for: Everyday sprinkling
Manitoba Harvest lists 10 g protein and 12 g omega-3 and 6 fats per serving.
Watch out: Keep the bag sealed after opening.
See options on AmazonManitoba Harvest Organic Hemp Hearts
Best for: People who prefer organic
The organic version lists the same 10 g protein per serving.
Watch out: Compare serving sizes across bag sizes.
See options on AmazonHulled hemp seeds in bulk
Best for: Frequent smoothie and baking use
USDA lists hulled hemp seed at 31.6 g protein per 100 grams.
Watch out: Buy a size you can use while fresh.
See options on AmazonQuestions people ask
- Do hemp hearts have THC?
- The FDA says hemp seeds do not naturally contain THC or CBD; trace amounts may come from processing.
- Can hemp hearts make you high?
- No. The FDA states eating hemp seed ingredients cannot make consumers high.
- How much protein is in hemp hearts?
- USDA lists 31.6 g per 100 grams; Manitoba Harvest lists 10 g per serving.
- Do I need to grind hemp hearts?
- No. They are already hulled and soft, unlike flaxseed.
- Are hemp hearts a good source of omega-3?
- They contain ALA, 8.68 g per 100 grams per USDA, plus more omega-6.
Sources
- Seeds, hemp seed, hulled (FDC 170148) (USDA FoodData Central, FDC ID 170148), USDA FoodData Central
- FDA Regulation of Cannabis and Cannabis-Derived Products, Including Cannabidiol (CBD) (fda.gov), U.S. Food and Drug Administration
- Natural Hemp Hearts (manitobaharvest.com), Manitoba Harvest