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What are hemp hearts? Composition, Nutrition, and Benefits

Re-posted from The Cannabis Life Network

Hemp seeds come from the male cannabis plant. They 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 liest within the heart of the seed. Here is what you need to know about hemp hearts, the composition, nutrition, and benefits.


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

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?

Protein – These little power bombs pack a lot of protein and thats 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, 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. 


There are enormous benefits to adding hemp hearts 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 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 

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 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!

Julia Veintrop
From an early age, Julia displayed a passion for writing and languages, a fascination with journalism and an amazing memory. Her career focus had been gaining skills and experience in many different fields of counselling. Her ambition to have a career as medical general practitioner was interrupted when she became very ill from cervical cancer and the procedures necessary to remove it, beginning almost seven years of severe medical issues. Using the written word as an avenue of release and feeling the miraculous benefits of cannabis first-hand, she developed her skills throughout her illness and shifted her focus to cannabis from the patient perspective. Today, she devotes her life to a cause she truly enjoys, cannabis activism, so that no one need suffer unnecessarily due to lack of education or access.