hemp hearts composition, nutrition and benefits

Hemp seeds come from the cannabis plant. Hemp seeds are small and hard on the outside, with a soft nutritious treasure inside. It’s a tasty super treat called the hemp heart. Cannabis may just become legal but hemp has always been around. Why? For a plant, it can produce green gold, just not THC. Still, there is a treasure to be harvested and it lies within the heart of the seed. Here is what you need to know about hemp hearts, the composition, nutrition, and benefits.

Hemp Hearts Composition

If you are eating hemp hearts, chances are that you are putting them on or mixing them with something. However, there is some hardcore folk out there that will just eat a spoonful of hemp hearts and while that’s totally ok, it just may not be the most enjoyable.

Hemp hearts are tiny, have a very mild taste and slightly waxy texture.

According to a study published in Neutraceuticals, each hemp seed contains approximately 20–25% protein, 20–30% carbohydrates, and 10–15% insoluble fiber. In addition to that, hemp seeds are an extremely rich source of unsaturated fatty acids, especially linoleic acid (LA) and alpha-linolenic acid (LNA).

hemp hearts

According to the USDA National Nutrient Database and as reported in Medical News Today, a 2 tablespoon serving of hemp seeds weighing 20 grams (g) contains:

  • 111 calories
  • 6.31 g of protein
  • 9.75 g of fat
  • 1.73 g of carbohydrates (including 0.8 g of fiber and 0.3 g of sugar)
  • 14 milligrams (mg) of calcium
  • 1.59 mg of iron
  • 140 mg of magnesium
  • 330 mg of phosphorus
  • 240 mg of potassium
  • 1.98 mg of zinc
  • 22 micrograms (mcg) of folate

Hemp seeds also provide vitamin C, some B vitamins, and vitamins A and E.


So we know that hemp hearts contain a lot of nutritional value but what does that really mean in terms of diet and how the hemp hearts can benefit us in our daily routine?


Protein – These little power bombs of hemp pack a lot of protein and that’s key for the production of amino acids. 

Fats –  We know that we’re supposed to eat healthy fats and avoid the bad ones. But if you aren’t careful, your diet might not be enough. Thankfully, hemp hearts are packed with healthy fats in a tiny package, especially Omegas 3 and 6.

Minerals – Hemp hearts contain high doses of minerals like magnesium and potassium. We need these compounds within the body to aid in neurotransmission and muscle activity. 

Benefits of Hemp Hearts

There are enormous benefits to adding hemp to your diet and to sum up, you’ll function better. Protein, essential fatty acids, minerals, and healthy calories are supposed to be a part of her diet because they make bodywork. It’s amazing to think that adding two tablespoons of these small hemp seeds can do things like:

  • Lower blood pressure
  • Reduce your risk of heart disease
  • Improve the overall condition of your skin and treat uncomfortable skin disorders
  • Reduce the symptoms of menopause and PMS
  • Help with digestion 
benefits of hemp hearts

Hemp hearts can be sprinkled on just about anything. Add them to yogurt, cereal, and rice or try mixing them with a smoothie, dip, or salad dressing. However you get them into your system, just make sure that you do! The hemp seeds may be tiny but there is a lot of nutrition crammed into each one. When it comes to hemp hearts, it’s not the size that matters, its the benefits that count!

Have you incorporated the magical hemp hearts in your diet and how has it benefited you? Please leave your comments below and do share any recipes related to hemp hearts.