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Hemp seeds

Cannabis sativa

Also known as Hemp hearts, Hulled hemp seed, Hempseed

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The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled kernel, which is what is sold as hemp hearts.

Heart HealthMuscle & Physical PerformanceInflammation

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Limited evidence

Evidence is limited. A small number of trials of hemp seed or hemp oil report little or no change in blood lipids, so the favourable fatty acid profile has not yet translated into demonstrated effects.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Muscle protein synthesis

Muscle & Physical Performance
Limited evidence

Contains a reasonably complete plant protein dominated by edestin, with a digestibility comparable to other seed proteins. Human trials on muscle outcomes using hemp protein specifically are minimal.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Inflammatory markers

Inflammation
Insufficient evidence

There is not enough human research to support the anti-inflammatory claims made for hemp seeds. The available work is largely laboratory-based or uses concentrated extracts rather than the food.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Hemp seeds

Ask about Hemp seeds

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories553 kcal28%
Protein31.6 g63%
Total fat48.8 g63%
Carbohydrate8.67 g3%
Fibre4 g14%
Total sugars1.5 g—
Water4.96 g—
Fats
Saturated fat4.6 g23%
Monounsaturated fat5.4 g—
Polyunsaturated fat38.1 g—
Cholesterol0 mg0%
ALA (omega-3)8.68 g—
Linoleic acid (omega-6)27.5 g—
Vitamins
Vitamin A1 µg0%
Vitamin C0.5 mg1%
Vitamin E0.8 mg5%
Thiamin (B1)1.27 mg106%
Riboflavin (B2)0.285 mg22%
Niacin (B3)9.2 mg57%
Vitamin B60.6 mg35%
Folate110 µg28%
Minerals
Calcium70 mg5%
Iron7.95 mg44%
Magnesium700 mg167%
Phosphorus1650 mg132%
Potassium1200 mg26%
Sodium5 mg0%
Zinc9.9 mg90%
Copper1.6 mg178%
Manganese7.6 mg330%
Other measured compounds
Beta-carotene7 µg—
Ash6.06 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Seeds, hemp seed, hulled (USDA FoodData Central, FDC ID 170148).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • roastedReduces polyunsaturated fat quality

    Toasting hemp seeds at high heat oxidises part of the polyunsaturated fat. They are usually sold and used raw for that reason.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Trace THC and drug testing

    Hulled hemp seeds contain only trace cannabinoids, but contamination from the plant during processing is variable, and heavy consumption of hemp foods has occasionally produced positive urine screens for THC metabolites. This matters for anyone subject to workplace testing.

  • Allergy

    Hemp seed allergy

    Uncommon but documented, with reported cross-reactivity to other seeds and, in some cases, to certain fruits and vegetables in people sensitised to cannabis pollen.

  • Worth knowing

    Rancidity

    The high polyunsaturated fat content makes hemp seeds and hemp oil oxidise quickly at room temperature. Cold storage and dark packaging are standard for good reason.