In recent years hemp seeds have found their way into the kitchens of athletes, vegans and anyone interested in natural food. They are small, soft-shelled and have a mild, sweet flavor close to a nut. Below we explain in plain language what the seeds contain, what can actually be said on the science, and how to use them day to day.
What are hemp seeds?
Hemp seeds are the fruit of the industrial hemp plant (Cannabis sativa L.). The compounds found in the plant's flowers, such as THC and CBD, are not found inside the seed. Only trace amounts may remain on the surface, from contact with the plant's resin during harvest. That is why it matters to buy seeds from controlled production and from lab-tested batches.
The seeds are sold in three forms: whole (in the shell), hulled (hemp hearts) and roasted. Cold-pressed hemp oil, protein powder and flour are also made from them.
Nutrition facts: 100 grams of hulled hemp seeds
The values below are based on the hulled hemp seed entry in the US Department of Agriculture (USDA) FoodData Central database.
| Nutrient | Per 100 g | Per 30 g (about 3 tablespoons) |
|---|---|---|
| Energy | 553 kcal | 166 kcal |
| Protein | 31.6 g | 9.5 g |
| Total fat | 48.8 g | 14.6 g |
| Carbohydrates | 8.7 g | 2.6 g |
| Fiber | 4.0 g | 1.2 g |
| Magnesium | 700 mg | 210 mg |
| Iron | 7.95 mg | 2.4 mg |
| Zinc | 9.9 mg | 3.0 mg |
| Phosphorus | 1,650 mg | 495 mg |
Whole seeds eaten with the shell have a higher fiber content. Hulled seeds are softer and blend easily into dishes.
Possible benefits of hemp seeds
- A plant protein source: about 30 g of seeds provide 9 to 10 g of protein. The seed's protein contains the essential amino acids the body has to get from food. It is a useful complement for people who do not eat meat, dairy or eggs.
- Fatty acids: the seed's fat is made up of polyunsaturated fatty acids. It contains omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid), and the ratio between the two is often cited as about 3 to 1. It also contains a small amount of gamma-linolenic acid (GLA).
- Minerals: they are rich in magnesium, phosphorus, zinc and iron. As the table above shows, a 30 g serving can cover a significant share of the daily magnesium requirement.
- Satiety: because protein and fat come together, adding the seeds to yogurt, salad or soup increases the feeling of fullness.
An important note: there is no evidence that hemp seeds treat any disease. The points above are based on nutritional content. For a health problem, they should be seen as part of a balanced diet, not as a treatment.
How do you eat hemp seeds?
- Sprinkle 1 to 2 tablespoons over yogurt, kefir, oatmeal or smoothies.
- Add them to salads and soups. Their mild taste does not overpower the dish.
- Use them in baked goods such as bread, cakes and granola in place of sesame or sunflower seeds.
- Blend them to make plant milk. Hulled seeds are the best choice for this.
- Use cold-pressed hemp oil without heating it. The fatty acids break down at high temperatures, so it is not recommended for frying.
Because of their high fat content, the seeds turn rancid easily. Once opened, store them in a cool, dark place, sealed from the air. The refrigerator is the best option.
Who should be careful?
- People with a seed allergy should start with a very small amount and stop if symptoms appear.
- People who take medication regularly, especially blood thinners, should ask their doctor before adding a new food to their diet.
- Too much fiber and fat can cause digestive problems. It is safer to start with a small portion and increase gradually.
- During pregnancy and breastfeeding, get a doctor's advice before adding a new supplement or food.
Are hemp seeds, CBD oil and marijuana the same thing?
No. Hemp seeds are a food and do not contain the active compounds found in the plant's flower. CBD oil is an extract made from the plant's flowers and leaves. Hashish and marijuana, which contain THC, are the forms of the plant used as drugs. They are three different products. For a detailed look at the differences, see our article on the difference between hemp, cannabis indica, marijuana and hashish (THC and CBD).
Frequently asked questions
Does eating hemp seeds get you high?
No. The seeds do not contain enough THC to cause a psychoactive effect.
How much can you eat per day?
The most common recommendation is 1 to 3 tablespoons a day (10 to 30 g). Start with a small amount and pay attention to how you digest it.
Should I buy whole or hulled seeds?
If you want more fiber, choose whole seeds. If you prefer a soft texture and easy use, choose hulled seeds.
Are hemp seeds legal in Turkey?
Hemp seed products are sold as food in Turkey. Growing the hemp plant, however, is only possible in permitted places and with an official application. For details, see the text of the Turkish regulation on hemp cultivation and control (Official Gazette, 29 September 2016) and, when buying, check the product label and the producer.
This article is for general information and does not replace medical advice. The nutrition values are based on the hulled hemp seed data in the USDA FoodData Central entry (fdc.nal.usda.gov). They may vary by brand.