Hemp Seeds 101: Nutrition, Benefits, How To Make, Buy, Store | Hemp Seeds: A Complete Guide

What is Hemp Seeds

Hemp seeds, also known as hemp hearts, are the seeds of the hemp plant, scientifically known as Cannabis sativa. These small, nutty-flavored seeds are incredibly nutritious and versatile. Here are some key characteristics and uses of hemp seeds:

1. Nutrient-Rich: Hemp seeds are a nutritional powerhouse. They are an excellent source of essential fatty acids, particularly omega-3 and omega-6, and provide a balanced ratio of these fats. They are also a great source of high-quality plant-based protein, containing all essential amino acids. Additionally, hemp seeds are rich in vitamins, minerals, and dietary fiber.
2. Healthy Fats: Hemp seeds are particularly valued for their omega-3 fatty acids, which have numerous health benefits, including reducing inflammation and supporting heart health. The omega-6 fatty acids in hemp seeds are also essential for the body.
3. Protein: Hemp seeds are a complete protein source, making them a suitable choice for vegetarians and vegans. They contain about 25% protein by weight, and the protein in hemp seeds is easily digestible.
4. Versatile Use: Hemp seeds can be incorporated into various dishes. They can be sprinkled on salads, yogurt, or cereal, blended into smoothies, used as a topping for soups, or even baked into bread, muffins, or cookies. They have a mild, nutty flavor that complements a wide range of foods.
5. Nutritional Profile: In addition to their healthy fats and protein content, hemp seeds are rich in vitamins and minerals, including vitamin E, magnesium, phosphorus, potassium, and iron.
6. Legal Distinction: Hemp seeds come from a variety of the cannabis plant that is grown specifically for industrial purposes and contains very low levels of the psychoactive compound THC (tetrahydrocannabinol). This means that consuming hemp seeds will not produce any psychoactive effects.
7. Health Benefits: The consumption of hemp seeds has been associated with various health benefits, including improved heart health, reduced inflammation, and enhanced digestion due to their fiber content. They are also considered a good option for people with allergies or sensitivities to nuts.

Hemp seeds are widely available in health food stores and can be a valuable addition to a healthy diet due to their impressive nutritional profile. However, it’s important to note that regulations regarding the cultivation and sale of hemp products can vary by country and region, so it’s essential to be aware of local laws and regulations regarding hemp and hemp-derived products.

Other Names of Hemp Seeds

Hemp seeds are known by several other names, depending on the context and the region. Some of the common alternative names for hemp seeds include:

1. Hemp Hearts: This is a popular name for shelled hemp seeds, which have had their outer shell removed. Hemp hearts are often used in cooking and baking.
2. Hemp Nuts: This name is sometimes used interchangeably with hemp seeds, especially when referring to shelled hemp seeds.
3. Hulled Hemp Seeds: Hulled hemp seeds are the same as hemp hearts, as they have the outer shell removed. They are often used in various culinary applications.
4. Hemp Kernels: Another term for shelled hemp seeds, indicating the edible part of the seed without the outer shell.
5. Hemp Hearts & Nuts: This combines the two common terms for shelled hemp seeds to emphasize their edibility.
6. Cannabis Seeds: While “cannabis seeds” is a broader term that encompasses all seeds from the cannabis plant, it is important to note that the hemp plant used for producing hemp seeds has very low levels of the psychoactive compound THC, and consuming hemp seeds will not result in psychoactive effects.
7. Hemp Pellets: In some cases, hemp seeds may be compressed into pellet-like forms for animal feed or other uses.
8. Hemp Nuggs: A colloquial term used in some regions to refer to hemp seeds.

It’s important to use the appropriate terminology in the context you’re in, as some names may be more common in specific regions or industries. Regardless of the name, hemp seeds are valued for their nutritional content and versatility in cooking and baking.

Nutritional Value of Hemp Seeds

Here is the nutritional value of hemp seeds per 3 tablespoons (30 grams) in tabular form:

Nutrient	Amount
Calories	166 kcal
Total Fat	14.6 grams
Saturated Fat	1.4 grams
Monounsaturated Fat	1.6 grams
Polyunsaturated Fat	11 grams
Omega-3 Fatty Acids	0.3 grams
Omega-6 Fatty Acids	10.7 grams
Total Carbohydrates	2.6 grams
Dietary Fiber	1.2 grams
Sugars	0.45 grams
Protein	9.5 grams
Vitamins and Minerals
Vitamin E	2.8 mg (14% DV)
Magnesium	210 mg (53% DV)
Phosphorus	405 mg (41% DV)
Potassium	300 mg (9% DV)
Iron	3 mg (17% DV)
Zinc	3 mg (20% DV)

Please note that the daily values (DV) are based on a 2,000-calorie diet and can vary depending on individual dietary needs. Hemp seeds are a rich source of essential fatty acids, especially omega-3 and omega-6, and are an excellent source of plant-based protein. They also provide various vitamins and minerals, making them a highly nutritious addition to your diet.

Benefits of Hemp Seeds

Hemp seeds offer a wide range of potential health benefits due to their impressive nutritional profile. Here are some of the key benefits associated with the consumption of hemp seeds:

1. Rich in Nutrients: Hemp seeds are packed with essential nutrients, including protein, healthy fats (omega-3 and omega-6 fatty acids), vitamins (such as vitamin E), and minerals (like magnesium, phosphorus, iron, and zinc).
2. Complete Protein Source: Hemp seeds contain all essential amino acids, making them a valuable source of plant-based protein. They are especially beneficial for vegetarians and vegans.
3. Heart Health: The balanced ratio of omega-3 to omega-6 fatty acids in hemp seeds can help reduce the risk of heart disease by supporting healthy cholesterol levels and reducing inflammation.
4. Digestive Health: Hemp seeds are a good source of dietary fiber, which can support digestive health and regularity. The fiber content may help prevent constipation and promote a healthy gut microbiome.
5. Skin Health: The high content of omega-3 and omega-6 fatty acids in hemp seeds may help improve skin conditions, such as eczema and acne, and contribute to healthy, glowing skin.
6. Anti-Inflammatory Properties: Hemp seeds contain compounds that have anti-inflammatory properties and may help reduce inflammation throughout the body, potentially benefiting conditions like arthritis.
7. Weight Management: The combination of protein and dietary fiber in hemp seeds can help promote feelings of fullness and reduce overall food intake, which may aid in weight management.
8. Bone Health: Hemp seeds are a good source of minerals like magnesium, phosphorus, and calcium, which are essential for strong bones and may help prevent conditions like osteoporosis.
9. Immune Support: The vitamins and minerals in hemp seeds, such as vitamin E and zinc, can support a healthy immune system.
10. Reduced Risk of Chronic Diseases: The nutrients in hemp seeds, along with their potential anti-inflammatory and antioxidant properties, may help reduce the risk of various chronic diseases, including cardiovascular disease and certain types of cancer.
11. Balanced Blood Sugar: Hemp seeds have a low glycemic index, which means they have a minimal impact on blood sugar levels. This can be beneficial for individuals looking to manage their blood sugar.
12. Allergen-Friendly: Hemp seeds are a great alternative for people with nut allergies as they are not a common allergen.

It’s important to note that while hemp seeds have many potential benefits, individual responses may vary. Including them in a balanced and diverse diet can be a valuable part of a healthy lifestyle. Always consult with a healthcare professional for personalized dietary recommendations, especially if you have specific health concerns or dietary restrictions.

Varieties of Hemp Seeds

Hemp seeds are generally classified into two main categories: industrial hemp seeds and hemp seeds for consumption. These two categories serve different purposes, and within each category, there may be several varieties or cultivars. Here’s an overview:

1. Industrial Hemp Seeds: These seeds are primarily grown for industrial purposes, such as fiber production, papermaking, and the extraction of hemp oil for non-food uses. Varieties of industrial hemp seeds are often selected for their fiber content and hardiness rather than their seed quality. Common varieties of industrial hemp include:a. Fiber Hemp: Varieties like “Finola” and “Katani” are well-known for their high fiber content and are used in the production of textiles, paper, and building materials.b. Dual-Purpose Hemp: Some industrial hemp varieties are bred for both fiber and seed production, such as “Carmen” and “Beniko.”
2. Hemp Seeds for Consumption: These seeds are cultivated for their nutritional value and are typically referred to as “hemp hearts” or “hulled hemp seeds.” Varieties for consumption are chosen based on their seed size, flavor, and overall quality. While there are many different hemp varieties used for food production, some common ones include:a. Certified Hemp Cultivars: These are varieties of hemp seeds that are certified for food production and are typically bred for their seed quality and taste. Examples include “Fasamo,” “Fedora,” and “Felina.”b. Region-Specific Varieties: Some regions may have their own hemp varieties that have adapted to local growing conditions. For instance, certain varieties are preferred in Canada, where hemp production is well-established.c. High-Oil Varieties: Some hemp varieties are specifically grown for the extraction of hemp oil, which is used in various culinary and health products.

It’s important to note that the specific varieties of hemp seeds can vary by region and local regulations. Additionally, the choice of variety may depend on the intended use of the seeds, whether for food, oil extraction, fiber, or other industrial purposes.

When choosing hemp seeds for consumption, it’s a good idea to look for reputable sources and consider factors like seed quality, taste, and nutritional content. Always ensure that the hemp seeds you purchase are from a reliable and certified source, especially if you plan to use them for dietary or culinary purposes.

What Does Hemp Seeds Taste Like

Hemp seeds have a mild, nutty flavor, often described as a cross between sunflower seeds and pine nuts. Their taste is generally pleasant and unobtrusive, making them a versatile addition to various dishes. The mild flavor of hemp seeds allows them to complement both sweet and savory foods without overpowering the overall taste.

Here are some characteristics of the taste of hemp seeds:

1. Nutty: The primary flavor of hemp seeds is nutty, with hints of earthiness. This nuttiness can be compared to the taste of sunflower seeds or pine nuts.
2. Mild: Hemp seeds have a mild taste, so they won’t dominate the flavor of a dish. This makes them an ideal choice for adding a nutritional boost to your meals without significantly altering the taste.
3. Slightly Sweet: Some people detect a subtle sweetness in hemp seeds, which can be particularly noticeable when they are used in sweet dishes like yogurt parfaits or smoothie bowls.
4. No Bitterness or Strong Aftertaste: Unlike some seeds, hemp seeds do not have a bitter or strong aftertaste. They are generally well-received for their palatable flavor.

The mild and nutty taste of hemp seeds makes them suitable for a wide range of culinary applications. They can be sprinkled on salads, added to smoothies, blended into sauces or dressings, mixed into oatmeal, or used as a topping for yogurt or desserts. Additionally, hemp seeds can be incorporated into baked goods like muffins and bread, providing a nutrient-rich addition without altering the taste of the final product.

How To Use Hemp Seeds

Hemp seeds are versatile and easy to incorporate into your diet. Here are some common and creative ways to use hemp seeds:

1. Sprinkle on Salads: Add a tablespoon or two of hemp seeds to your salad for extra crunch, flavor, and a nutritional boost.
2. Blend into Smoothies: Hemp seeds can be blended into your favorite smoothie for added protein and healthy fats. They’ll contribute a creamy texture and a nutty flavor.
3. Stir into Yogurt: Mix hemp seeds into yogurt or Greek yogurt to enhance the texture and nutritional value of your breakfast or snack.
4. Top Cereal or Oatmeal: Sprinkle hemp seeds on top of your cereal, granola, or oatmeal to add a nutty crunch and extra nutrients.
5. Use as a Soup Topper: Just before serving, sprinkle hemp seeds on top of soups or stews for added texture and flavor.
6. Bake into Breads and Muffins: Incorporate hemp seeds into your homemade bread, muffin, or cookie recipes. They can add a nutty, crunchy element to your baked goods.
7. Make Hemp Seed Butter: Similar to almond or peanut butter, you can blend hemp seeds into a creamy, nutty hemp seed butter. Use it as a spread or dip.
8. Create Homemade Granola: Make your own granola and include hemp seeds along with other nuts and dried fruits for a nutritious and flavorful cereal.
9. Mix in Pesto: Add hemp seeds to your homemade pesto sauce for an extra layer of flavor and nutrition.
10. Blend into Dressings: Hemp seeds can be used to thicken and enrich salad dressings. Combine them with ingredients like olive oil, lemon juice, and herbs for a delicious dressing.
11. Incorporate into Energy Bars: Make homemade energy bars or protein bars and include hemp seeds for an extra protein and nutrient boost.
12. Sprinkle on Roasted Vegetables: After roasting vegetables, toss them with a handful of hemp seeds for added texture and flavor.
13. Combine in Nutritional Bowls: Create nutrient-packed bowls by adding hemp seeds to a base of grains, vegetables, and proteins.
14. Make Hemp Milk: Blend hemp seeds with water to make your own hemp milk, a dairy-free milk alternative.
15. Stir into Risotto or Pasta: For a creamy and nutty flavor, stir hemp seeds into your risotto or pasta dishes.
16. Garnish Soups and Chili: Use hemp seeds as a garnish for soups, chili, or other hot dishes to add a touch of flavor and crunch.
17. Sprinkle on Avocado Toast: Top your avocado toast with a sprinkle of hemp seeds for extra texture and a nutty taste.

Remember that hemp seeds are versatile and can be used in both sweet and savory dishes. Start with a small amount and gradually increase to your preferred taste and nutritional needs. Hemp seeds are a valuable addition to a healthy diet, offering a balance of protein, healthy fats, and essential nutrients.

Substitute for Hemp Seeds

If you’re looking for substitutes for hemp seeds in your recipes, it will depend on the specific role that hemp seeds play in the dish. Hemp seeds are valued for their nutritional content, including their protein and healthy fats. Here are some common substitutes based on the purpose of hemp seeds in a recipe:

1. Chia Seeds: Chia seeds are a great substitute for hemp seeds in many recipes. They are also rich in omega-3 fatty acids, fiber, and protein. You can use chia seeds in smoothies, yogurt, oatmeal, or as a thickening agent in recipes.
2. Flaxseeds: Flaxseeds are another excellent source of omega-3 fatty acids and fiber. They can be used as a substitute in recipes where the nutty flavor of hemp seeds isn’t crucial. Ground flaxseeds can replace hemp seeds in baked goods, smoothies, and cereal.
3. Sunflower Seeds: Roasted sunflower seeds can provide a similar crunch and texture to hemp seeds in salads, granola, or as a topping for yogurt. They have a milder, slightly nutty taste.
4. Pumpkin Seeds (Pepitas): Pumpkin seeds are a good source of healthy fats and protein. They can work as a substitute for hemp seeds in salads, soups, or as a snack.
5. Sesame Seeds: Toasted sesame seeds can add a nutty flavor and texture to dishes like stir-fries, salads, and as a garnish for various dishes.
6. Almonds: Chopped or slivered almonds can be used as a substitute for hemp seeds in baked goods, oatmeal, and salads. Almonds offer a different texture and flavor but are nutritionally rich.
7. Walnuts: Chopped walnuts can replace hemp seeds in certain recipes where the rich, nutty flavor is a desirable characteristic. They are high in omega-3 fatty acids and can be used in oatmeal, yogurt, or baked goods.
8. Pecans: Pecans can be used in recipes that benefit from their sweet, nutty flavor. They are a good substitute in baked goods and oatmeal.
9. Pine Nuts: Pine nuts are commonly used in pesto, but they can also be sprinkled on salads or incorporated into various dishes to add a nutty flavor and texture.
10. Cashews: Cashews can be used in recipes that require a creamy texture and nutty flavor. They can be blended into sauces, dressings, or used in smoothies.

When substituting for hemp seeds, consider the flavor, texture, and nutritional content you want to replicate in your dish. The best choice will depend on the specific recipe and your dietary preferences. Keep in mind that while these substitutes can be beneficial, they may not match hemp seeds’ exact nutritional profile, so you may need to adjust your meal plan accordingly.

Where to Buy Hemp Seeds

Hemp seeds are widely available in various stores and online retailers, making them easily accessible for consumers. Here are some common places where you can buy hemp seeds:

1. Health Food Stores: Most health food stores, both large chains and smaller local shops, carry hemp seeds in various forms, including whole seeds, shelled seeds (hemp hearts), and hemp-based products.
2. Grocery Stores: Many well-stocked grocery stores and supermarkets, especially those with a focus on natural and organic foods, carry hemp seeds. They can typically be found in the health food section or the bulk food aisle.
3. Online Retailers: Numerous online retailers, including Amazon, offer a wide selection of hemp seeds and hemp-based products. When purchasing online, you have the convenience of reading product reviews and comparing prices and brands.
4. Farmers’ Markets: Some farmers’ markets may have vendors selling hemp seeds, especially if you live in an area where hemp is cultivated.
5. Food Co-ops: Cooperative grocery stores often stock hemp seeds and other health foods. You might find a good selection of organic and locally sourced options.
6. Specialty Health Food Stores: Specialty health food stores or stores that focus on dietary supplements and organic products may carry a variety of hemp seed products.
7. Superfood Retailers: Some stores specialize in superfoods and may have a wide range of hemp seed products.
8. Online Retailers of Hemp Products: Some companies specialize in selling hemp-based products, including seeds and seed-based foods, through their websites.

When purchasing hemp seeds, it’s essential to look for reputable brands and check the product’s packaging for labels that indicate the seeds are sourced from certified hemp. Additionally, you can choose between whole hemp seeds, hulled hemp seeds (hemp hearts), and other products made from hemp seeds, such as hemp oil, hemp protein powder, or hemp-based snacks. Ensure that the product suits your specific dietary and culinary needs.

Before making a purchase, it’s also a good idea to check the regulations and labeling requirements regarding hemp products in your region, as they can vary from place to place.

How To Store Hemp Seeds

Properly storing hemp seeds is essential to maintain their freshness and prevent them from going rancid. Here are some tips on how to store hemp seeds effectively:

1. Seal in an Airtight Container: Transfer your hemp seeds to an airtight container, such as a glass jar or a plastic container with a secure, tight-sealing lid. Ensure that the container is clean and dry before adding the seeds.
2. Store in a Cool, Dark Place: Hemp seeds are sensitive to light and heat, which can cause them to deteriorate. Keep the container in a cool, dark, and dry place, such as a pantry or a cupboard. Avoid storing them near the stove, oven, or any other heat source.
3. Refrigeration or Freezing: While hemp seeds can be stored at room temperature for short-term use, if you plan to keep them for an extended period (more than a few months), it’s best to refrigerate or freeze them. This can significantly extend their shelf life. Store the container in the refrigerator or freezer, ensuring it remains airtight.
4. Protect from Moisture: Hemp seeds can absorb moisture, which may lead to mold or spoilage. Ensure that the container and the environment where you store them are dry. If you live in a humid climate, refrigeration or freezing is especially beneficial.
5. Keep the Original Packaging: If you bought the hemp seeds in a resealable bag or a vacuum-sealed package, you can keep them in their original packaging. Just make sure to seal the package securely after each use.
6. Avoid Excessive Temperature Fluctuations: Hemp seeds, like other seeds and nuts, can be sensitive to temperature fluctuations. Avoid moving them frequently between the refrigerator/freezer and room temperature, as this can cause condensation inside the container.
7. Label and Date: It’s a good practice to label the container with the date of purchase or the date you opened the package. This will help you keep track of their freshness.
8. Inspect for Freshness: Periodically check the hemp seeds for any signs of spoilage, such as off odors or a rancid taste. Fresh hemp seeds have a mild, nutty aroma and flavor.

By following these storage tips, you can maintain the freshness and nutritional quality of your hemp seeds. Properly stored hemp seeds can have a shelf life of up to 12 months or longer.

Frequently Asked Questions (FAQs) Hemp Seeds