What are hemp hearts and what makes them so healthy?
Hemp hearts have been used as a staple food for thousands of years. They are full of valuable ingredients and an excellent superfood for athletes, vegetarians, vegans, and anyone who wants to level up their diet. This article explains what hemp hearts are, why they are so healthy, and how they can benefit you.
Hemp hearts are the soft inner kernel of the hemp seed. Each 100g provides 34g protein, all 9 essential amino acids, and a 3:1 omega-6 to omega-3 ratio. A 30g daily serving supports heart health, skin, and digestion. Not psychoactive — safe for most people, including those with tree nut allergies.
What are hemp hearts?
Hemp hearts, also known as hemp nuts or hulled hemp seeds, are dehulled hemp whole seeds. They are hulled to bring out all the valuable ingredients.
In a gentle hulling process, the seeds are separated from the shell so that only the small and soft kernels remain.
We use a gravity board to sort out hemp shells and empty seeds. That is a crucial process to ensure the best quality and purity in our end products.
Once the hemp hearts are cleaned several times, they enter the optical sorter, where they get the final cleaning. The optical sorter cleans out everything that is left. It can recognize objects by colour, size, and shape. Our sorter compares objects to user-defined accept/reject criteria to identify and remove defective pieces and foreign materials from the raw materials. As a result, we are able to provide hemp hearts with the purity of 99,9%. For a full comparison of hemp hearts vs whole hemp seeds, see our guide on hemp hearts vs hemp seeds.
Watch: How we de-hull hemp seeds into hemp hearts at our Estonian factory
Video transcript: This video shows the de-hulling process at our Estonian facility. Whole hemp seeds enter the machine, where they are gently cracked and the hard outer shell is separated from the soft inner kernel. The resulting hemp hearts are then cleaned, optically sorted, and packed for shipment to food manufacturers across Europe.
What makes hemp hearts so healthy?
Hemp hearts are a superfood. The reason for this is their high nutritional value.
They are rich in omega-3, omega-6 and omega-9 fatty acids and plant-based protein. Also, they contain all the essential amino acids, offer high levels of vitamins B1, B2, and E, calcium, magnesium, potassium, and iron. These vitamins and minerals are important for a balanced diet and help support your body for healthy digestion.
Therefore, hemp hearts are an ideal source of protein and an excellent food supplement for a healthy diet. For a detailed breakdown of the protein content, see our guide on how much protein is in hemp hearts.
Nutritional information of hemp hearts
Typical quantity per 100 g product
| Energy | 2459 kJ / 575 kcal |
| Fat | 48,2 g |
| Carbohydrates | 5-7 g |
| Moisture | 6,5-8 % |
| Protein | 34 g |
| Salt | 0,003 g |
| Standard serving | 30 g |
| In tablespoons | 3 tbsp |
| Protein per serving | ~10 g |
| Omega-3 per serving | ~3 g |
| Calories per serving | ~170 kcal |
What is the nutritional value of hemp hearts?
Hemp hearts contain 34g of protein, 48.2g of fat, and 5-7g of carbohydrates per 100g. The fat profile is mostly polyunsaturated, with omega-3 and omega-6 in a 3:1 ratio. Hemp hearts also provide vitamins B1, B2, and E, plus calcium, magnesium, potassium, and iron.
What do hemp hearts taste like?
Hemp hearts have a mild, nutty flavour and a soft, creamy texture. They are often compared to sunflower seeds or pine nuts but with a softer bite. The taste is subtle enough to blend into both sweet and savoury dishes without overpowering other ingredients.
How to use hemp hearts?
Hemp hearts are a real powerhouse you can add to every meal and snack. They have a sweet and nutty taste that goes well with many dishes. Hemp hearts are often compared with sunflower seeds but with a much softer texture. For food manufacturers, we have a dedicated hemp hearts ingredient guide covering formulation and best uses.
Since they are full of plant energy from proteins and healthy fats, they are the perfect start to your day. They enrich your cereal, your porridge, or your breakfast smoothie. If you want to avoid dairy milk in your morning coffee, you can make hemp milk out of them.
They can serve you as a raw snack for the small appetite or as a power-charge between a workout.
And they are also a good alternative for sugar or salt on your popcorn. For vegetarians and vegans, they can be a great meat alternative on burgers or a healthy topping for salads.
Hemp hearts also make a good base for bread, cakes, and pastries. The opportunities are endless.
We have two secret tips for you:
Tip #1: Let them swell overnight in natural yoghurt together with oat flakes. It’s like overnight oats but pimped up. This way, they are extra mild and nutty in the morning.
Tip #2: Mix them with fresh or dried fruit. The hemp hearts enhance the taste of the fruit and will make it a real fruit explosion in your mouth.
Find more recipes in our recipe section.
Are hemp hearts good for you?
Hemp hearts are a nutrient-dense whole food. They provide complete protein, essential fatty acids, fibre, and minerals in a single ingredient. The 3:1 omega-6 to omega-3 ratio is considered optimal for human health. No fortification or processing is needed to reach these nutritional levels.
6 health benefits of hemp hearts
Here are six reasons to add hemp hearts to your diet.
🥩 1. High-quality complete plant protein
If you are vegan or an athlete who needs a lot of protein, you get the typical question: Where to get your protein? You need protein to supply your body with essential amino acids to build muscles, bones, skin, hair, and nails. Your body cannot produce those amino acids itself.
Hemp hearts can be a great answer to that. For every 100g of hemp hearts, you get around 30g of protein. In comparison: chicken breast has only around 20g of protein per 100g. Hemp hearts therefore make a good alternative to animal protein. For the full amino acid profile, see our hemp hearts protein guide.
🧠 2. Optimal omega-6 to omega-3 ratio
The superpower of hemp hearts comes from the amount of essential fatty acids. They consist of 30% fatty acids: alpha-linolenic acid (omega-3) and linoleic acid (omega-6). The proportion of omega-6 fatty acids to omega-3 fatty acids in hemp hearts is the optimal 3:1 ratio, which is considered excellent for human health. That can hardly be found in any other plant.
These acids contribute significantly to your heart health. Furthermore, the healthy fats help maintain the normal brain function, vision, and a healthy blood pressure.
🛡️ 3. Antioxidant and anti-inflammatory properties
Hemp hearts contain a lot of antioxidants. Antioxidants protect the body from aggressive molecules. As a result, your immune system is protected from cell damage. Additionally, these antioxidants counteract inflammation. The gamma-linolenic acid (GLA) found in hemp seed oil has been studied for its anti-inflammatory effects.
❤️ 4. Supports heart health
Hemp hearts are rich in arginine, an amino acid that helps blood vessels relax. That means better blood pressure. The 3:1 omega ratio also helps keep cholesterol in check.
🧴 5. Promotes healthy skin
The GLA (gamma-linolenic acid) in hemp hearts is good for your skin. It supports the skin barrier — the thing that keeps moisture in and irritants out. Vitamin E adds antioxidant protection. People who eat hemp hearts regularly often notice better skin hydration and elasticity.
🌿 6. Aids digestion and gut health
Hemp hearts are easy to digest — the hard shell is already removed. They have both soluble and insoluble fibre, so your digestion stays regular. The magnesium helps relax the digestive tract. And unlike many seeds, hemp hearts are low in phytic acid, so your body can actually absorb the minerals.
Can you get high from hemp hearts?
That’s a question that often occurs in connection with hemp products.
Both hemp and cannabis contain CBD and THC. The main difference between hemp and cannabis is the level of psychotropic substances (THC). THC, or delta-9-tetrahydrocannabinol, is the compound that gets you high. CBD cannabidiol, is non-intoxicating and found in the Cannabis sativa plant. It is an extract from the female plant that is a popular dietary supplement.
Cannabis contains more THC than CBD. Hemp contains more CBD than THC.
Hemp hearts are made from plants from which the narcotic tetrahydrocannabinol (THC) has almost completely been bred out. All our products have low THC levels that are below the standard. Our products do not make you high, and you can add them to your diet without hesitation.
Can allergy sufferers eat hemp hearts?
Another great thing about hemp hearts is that they are a good alternative for allergy sufferers.
Do you have a nut allergy but don’t want to miss the flavour? Those allergic to seeds and nuts will enjoy the hemp hearts’ nutty flavour and can use hemp seed-derived protein as a safe alternative.
Are there any side effects of hemp hearts?
Hemp hearts are safe for most people. But here are a few things to keep in mind.
Start slow. If you are not used to a lot of fibre, eating too many hemp hearts at once can cause bloating. Start with 1–2 tablespoons and go from there.
Watch the calories. Hemp hearts are nutrient-dense — 575 kcal per 100g. Stick to the 30g serving if you are watching your weight.
Check with your doctor if you take blood thinners. Hemp hearts contain vitamin K, which can interact with anticoagulant medication. For most people, hemp hearts are a safe and nutritious addition to a balanced diet. The trace levels of THC (<3 mg/kg) are far below any psychoactive threshold.
Frequently asked questions about hemp hearts
What are hemp hearts exactly?
Hemp hearts are the inner kernel of the hemp seed, with the hard outer shell mechanically removed. They are also called hulled hemp seeds or hemp nuts. The shell removal concentrates the protein and fat content.
How much protein do hemp hearts have?
Hemp hearts contain approximately 34g of protein per 100g. The protein is complete, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This is rare among plant-based protein sources.
Can you get high from eating hemp hearts?
No. Hemp hearts are made from hemp varieties that contain only trace amounts of THC, well below any psychoactive level. They are safe to eat and do not produce any intoxicating effects.
Are hemp hearts safe for people with nut allergies?
Hemp seeds are not tree nuts. They are a seed, related to the cannabis plant family. Most people with tree nut allergies can safely eat hemp hearts. Anyone with specific concerns should consult their doctor.
What is the shelf life of hemp hearts?
Hemp hearts have a shelf life of 24 months when stored in unopened, sealed packaging. Once opened, they should be kept in a cool, dry place away from direct sunlight. Refrigeration can extend freshness after opening. For food manufacturers, we have a detailed guide on hemp hearts shelf life and storage.
Where do hemp hearts come from?
Nordic Hemp grows its hemp on Estonian farmland, using Estica, RAK and Finola varieties. The seeds are harvested, dehulled, and processed at the company’s facility in Estonia. All production is EU Organic certified (EE-ÖKO-03) and BRCGS certified. For a detailed comparison of organic vs conventional, see our organic vs conventional hemp hearts guide.
Is it good to eat hemp hearts every day?
Yes — eat them every day if you like. A 30g serving covers a good chunk of your daily protein, omega-3, and mineral needs. Your heart, skin, and digestion will thank you. There is no risk in eating hemp hearts daily in normal amounts.
How many hemp hearts should I eat per day?
About 30g — that is 3 tablespoons or a small handful. It gives you roughly 10g of protein, 14g of healthy fats, and 170 calories. Sprinkle it on porridge or yoghurt, toss it on a salad, or blend it into a smoothie.
What is better, chia seeds or hemp hearts?
Depends on what you need. Hemp hearts have more protein (34g vs 17g per 100g) and a better omega ratio (3:1 vs 1:3). Chia seeds have more fibre and turn into a gel in liquid. If you want protein and healthy fats, go with hemp hearts. For a full comparison, see our guide on hemp hearts vs chia seeds vs flax seeds.
Nordic Hemp offers high-quality hemp seeds
Nordic Hemp Cooperation was founded in 2017 by the 5 biggest hemp farmers in Estonia. In 2018, we built a state-of-the-art hemp production facility capable of sorting, de-hulling and oil pressing. It is the biggest de-hulling factory in Europe with zero-waste production.
One of our key strengths is the supply of raw materials. All the raw materials we use in our production have been processed by ourselves. That means that our production cycle begins in the second the sowing seeds hit the soil.
From soil and harvest to processing, storage, and transport, we strive to provide only the finest, purest, and most ethically sourced hemp on earth.
All our products have low THC levels.
As part of our commitment to maintaining the highest quality of products, testing the soil where we plan to grow hemp is the first step. Additionally, we regularly take test samples of our products and let them check by an independent laboratory. We want to ensure that our demanding customers are never disappointed. And we continue to raise our standards.
If you are interested in our products, have a look at our product page or contact us! For bulk sourcing information, see our bulk hemp hearts sourcing guide and EU organic hemp hearts sourcing guide.
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EU Organic certified · BRCGS certified · Grown in Estonia
Request a quote → View product- House, J. D., et al. (2010). “The protein quality of hemp (Cannabis sativa L.) seed.” Journal of Agricultural and Food Chemistry, 58(22), 11801-11807. PubMed
- Callaway, J. C. (2004). “Hempseed as a nutritional resource: An overview.” Euphytica, 140(1), 65-72. Springer
- Rodriguez-Leyva, D., & Pierce, G. N. (2010). “The cardiac and haemostatic effects of dietary hempseed.” Nutrition & Metabolism, 7, 32. PubMed
- USDA FoodData Central. “Hemp hearts, hulled hemp seeds.” USDA
