Hemp Seeds
Hulled hemp seeds offer a rare balance of omega-3 and omega-6 fats alongside a complete plant protein.
Heart Health
Recovery
Hormone Balance
Hemp seeds are packed with plant-based protein, omega-3 and -6 fatty acids, and minerals like magnesium. They support muscle and brain health. Sprinkle them over salads, yogurt, or blend into baked goods.
Hemp Seeds
Per
3 tbsp hulled (30g)
Calories
166
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
13%
Magnesium
50%
Potassium
8%
Calcium
2%
Fiber
1.2g
Nutrition Highlights
Complete protein, omega-3/6 fats, magnesium
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Sprinkle raw on food rather than cooking at high heat, which can degrade the delicate polyunsaturated fats.
Absorption Boost
Fruit or yogurt — complements hemp's protein and mellows its slightly nutty, grassy flavor
Vitamin E-rich foods — helps protect hemp's polyunsaturated fats from oxidation in the body
Use Caution If
You take blood thinners — high omega-3 intake can mildly affect clotting at high doses
You're drug tested for cannabis — hemp seeds contain trace, non-psychoactive THC that in rare cases can affect sensitive tests
Storage
Refrigerate or freeze hulled hemp seeds — their fats are delicate and go rancid quickly at room temperature.
Biomarkers to Track
Subjective
(Daily)
Skin and joint comfort
Satiety after meals
Objective
(Quarterly)
Omega-3 index
Lipid panel