Heart & Circulation
Hemp Seeds
Hulled hemp seeds offer a rare balance of omega-3 and omega-6 fats alongside a complete plant protein.
Heart Health
Recovery
Skin Health
Serving
3 tbsp hulled (30g)
Calories Per Serving
166
Key nutrients
Complete protein, omega-3/6 fats, magnesium
Nutrient density
Not officially rated
Why it’s worth eating
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.
What you may notice
Skin and joint comfort
Satiety after meals
Markers worth tracking
Omega-3 index
Lipid panel
How to eat it
Sprinkle raw on food rather than cooking at high heat, which can degrade the delicate polyunsaturated fats.
Pairs well with
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
Storage
Refrigerate or freeze hulled hemp seeds, their fats are delicate and go rancid quickly at room temperature.
The numbers, per 3 tbsp hulled (30g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
2%
Calcium
13%
Iron
50%
Magnesium
8%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.2g
Seeds, hemp seed, hulled (FDC 170148)
Evidence
B
HONEST FLAG: human evidence is very thin - one 2024 protein RCT showing a modest blood-pressure effect, plus a small null fatty-acid study. Lipid claims rest on animal data.
Study dose vs. serving
PROTEIN-ISOLATE GAP: three 6-week arms used 50 g casein, 50 g hemp seed protein, or 45 g HSP plus 5 g peptides. Hemp protein helped maintain BP within normal range - a modest effect using hemp PROTEIN, not whole seed. A 2025 review states clinical evidence remains limited.
Samsamikor M, Mackay DS, Mollard RC, et al. Am J Clin Nutr. 2024;120(1):56-65. DOI 10.1016/j.ajcnut.2024.05.001. Double-blind crossover, n=35 mildly hypertensive adults.
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
Details
Type
Season
Pantry, year-round
Forms
Hulled hearts, whole seed, protein powder, oil
Price
Mid
Bioactive
ALA and GLA (favourable omega-6 to omega-3 ratio); edestin protein
Heat stable
Partial - polyunsaturated fats oxidise with heat
Reliability
4 / 5
More for Heart & Circulation
