What Are Hemp Hearts?
Much like chia or flax seeds, hemp hearts are tiny nutritional powerhouses that have earned their place in many kitchen cupboards. Yet what exactly are they, and where do they come from?
Hemp hearts are the soft, nutty centers of hemp seeds that have been hulled to remove their tough outer shell. They come from the Cannabis Sativa plant, the same species associated with hemp and marijuana. However don’t worry, hemp hearts won’t get you high since they’re completely non-psychoactive. Instead they may just give your meals a wholesome boost of protein, healthy fats, and essential nutrients.
Do Hemp Hearts Contain Any THC Or CBD?
Hemp hearts do not contain THC after processing. They do however contain trace amounts of THC and CBD initially when connected to the hemp plant. During the processing phase they will be washed, deshelled, and dried which causes the hemp hearts to lose trace amounts of those cannabinoids and do not get consumers “high” according to the FDA.
What Can I Use Hemp Hearts For?
Hemp hearts are most commonly used for nutritional benefits as they are rich in Vitamin E and B and minerals like magnesium, iron, zinc, potassium, and calcium. Research suggests that hemp hearts also have the potential to lower cholesterol and support the heart thanks to the amazing nutritional value it offers. Although humans are not the only ones that may benefit and hemp hearts are also used in feed for animals like birds and pigs providing them with essential nutrients and minerals.
Nutritional Benefits
The nutritional value of hemp hearts is amazing being packed with around 9.46g to 10g of protein per 30g of hemp hearts on average according to verywell fit. Hemp hearts are also a complete source of protein meaning it provides all nine essential amino acids. According to Romanian researchers featured in the national library of medicine. The body cannot produce nine of these acids, so a person must absorb them through their diet.
Hemp hearts are also amazing for unsaturated fats like omega-3 fatty acids which is important because unsaturated fats, especially omega-3 fatty acids play a key role in supporting overall health and protecting the heart. Found in foods like fatty fish (such as salmon and sardines), walnuts, flaxseeds, and chia seeds, omega-3s help reduce inflammation, lower triglyceride levels, and decrease the risk of heart disease and stroke. Research shows that replacing saturated fats with unsaturated fats can improve cholesterol levels by lowering LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol. Omega-3s are also linked to benefits beyond heart health, including improved brain function and potential protection against chronic inflammatory conditions, making them an important part of a balanced, heart-healthy diet. Studies and information further on this can be found on the national institutes of health.
Feed For Animals
Hemp hearts have also been used in feeds for animals like chickens and pigs. Being packed with essential nutrients can increase the weight of the egg and even change the color of the yolk in the egg and increase the strength of the egg shell. Hemp hearts don't just help the eggs from chickens but feather health and the immune health of the chickens. It can also enhance both the texture and taste of the meat from a broiler chicken according to studies from the University of Manitoba and was featured in the national library of medicine.
How Long Do Hemp Hearts Stay Good & How Should You Store Them?
Hemp hearts can stay good for a long time staying fresh for up to a year unopened and 3-4 months open if kept in the pantry. When storing hemp hearts in the fridge or freezer they can stay good for up to 18 months unopened and about a year if opened.
What Is The Sustainability Of Hemp Hearts?
Hemp hearts are highly sustainable, a top eco-friendly choice because they're a low-input crop needing minimal water/pesticides, sequester carbon, improve soil health also known as (regenerative farming), and offer whole-plant utility, creating less waste, making them a superior plant protein compared to animal or even soy/almond alternatives.
Health And Nutrients In Hemp Hearts FAQs
How Do Hemp Hearts Compare To Chia & Flax Seeds?
Hemp seeds are slightly higher in protein than flax or chia seeds while also having the highest amount of omega 3 and omega 6 fatty acids. Hemp hearts also have the highest amount of protein of the three seeds packing almost 10 grams of protein per serving. A serving is about 3 tablespoons. Although hemp hearts are the lowest in fiber according to verywell fit.
Chia seeds have the highest amount of fiber and have 10 grams of fiber per serving, a serving being around 1 oz of chia seeds. They are also a great source of magnesium, iron and phosphorus. Chia seeds also have a great benefit to lower cholesterol.
Flax seeds are similar to chia seeds being a great source of magnesium and packing 8 grams of fiber. Flax seeds also have amazing antioxidant properties. They are also great for making snacks like flaxseed pudding. Hemp hearts are commonly used as a topping over yogurt, salad and oatmeal.
Are Hemp Hearts Safe For People With Nut Allergies?
Hemp hearts are considered generally safe for those with tree nut allergies or peanut allergies but still have the potential to cause an allergic reaction in those with allergies with hazel nuts.
Researchers conducted a study on “Hemp seed: An allergen source with potential cross-reactivity to hazelnut,” which unveiled how hemp hearts are not safe for those with allergies with hazel nuts. Cross reactivity or cross allergies occur when our bodies are sensitive to certain allergens that are found in both foods. In this example, hazel nuts and hemp hearts both have the same stored up proteins vicilin and edestins that are the active allergens. Although more research is still needed to better understand the allergy risks of hemp hearts for people who have nut allergies.
Are There Any Potential Side Effects Or Risks For Eating Too Many Hemp Hearts?
Eating too many hemp hearts can cause digestive issues like gas, bloating, diarrhea, or cramps due to their high fiber and fat content. Some people with a history of inflammatory bowel disease or digestive issues may also need to hold back on hemp hearts as too many could make symptoms become even worse. Hemp hearts could also interact with blood thinners, diuretics, and heart medications so it is always best to consult a doctor if you are taking any medications.
Conclusion
Hemp hearts may be small, but their nutritional and environmental impact is anything but. As the hulled inner portion of hemp seeds, they offer an impressive balance of complete plant-based protein, heart healthy fats, essential vitamins, and minerals all without any psychoactive effects. Their versatility makes them easy to incorporate into both human diets and animal feed, while research continues to highlight their potential benefits for heart health, cholesterol management, and overall wellness.
Beyond nutrition, hemp hearts stand out as a sustainable food source. Their low environmental footprint, regenerative farming benefits, and minimal processing requirements position them as a smart choice for individuals seeking eco-conscious, plant based protein alternatives. While they are generally safe for most people, mindful consumption and awareness of potential allergies or medication interactions are important.
Overall, hemp hearts represent a powerful combination of nutrition, sustainability, and practicality. Whether sprinkled over meals, blended into recipes, or used in animal feed, they offer a simple yet impactful way to support health while making environmentally responsible food choices.
