What are Hemp Hearts? Composition, Nutrition, and Benefits

Article by Julia Veintrop, 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.

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 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 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 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:

Read the full article here.

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