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Hemp hearts are hulled hemp seeds: the soft, pale inner kernel of the Cannabis sativa seed with the crunchy shell removed. In USDA data, 3 tablespoons supply about 166 calories, 9.5 grams of protein and half the Daily Value for magnesium, with most of their fat polyunsaturated. They are a food, not a CBD product: FDA reviewed hulled hemp seed as a food ingredient in 2018 and said such ingredients contain only trace amounts of THC and CBD. Below are the USDA hemp hearts nutrition facts, how they compare with other seeds, hemp hearts vs hemp seeds, and what to know about THC and allergies.
Peptide Labs does not sell hemp hearts. This article is general nutrition information, not medical advice.
Key Takeaways
- Three tablespoons of hemp hearts have about 166 calories and 9.5 grams of protein in USDA data.
- The same serving covers about 50% of the Daily Value for magnesium and nearly all of it for manganese.
- Most of the fat is polyunsaturated, mainly the omega-6 linoleic acid plus some omega-3 ALA.
- Hulling removes the shell, so hemp hearts are low in fiber compared with chia or flax.
- FDA said in 2018 that hulled hemp seed foods contain only trace THC and CBD and cannot make people high.
Hemp hearts nutrition per 3 tablespoons
The table uses the USDA FoodData Central SR Legacy entry for hulled hemp seed (FDC 170148) at the USDA portion of 3 tablespoons, which weighs 30 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (hulled hemp seed) | Per 3 tbsp (30 g) | % Daily Value |
|---|---|---|
| Calories | 166 | Not applicable |
| Protein | 9.5 g | 19% |
| Total fat | 14.6 g | 19% |
| Saturated fat | 1.4 g | 7% |
| Polyunsaturated fat | 11.4 g | Not set |
| Carbohydrate | 2.6 g | 1% |
| Fiber | 1.2 g | 4% |
| Magnesium | 210 milligrams | 50% |
| Phosphorus | 495 milligrams | 40% |
| Manganese | 2.3 milligrams | 99% |
| Copper | 0.48 milligrams | 53% |
| Zinc | 3.0 milligrams | 27% |
| Iron | 2.4 milligrams | 13% |
| Thiamin (vitamin B1) | 0.38 milligrams | 32% |
| Potassium | 360 milligrams | 8% |
Three things stand out. Protein is high for a plant food, close to 10 grams in a few spoonfuls. The mineral profile is dense, especially magnesium, manganese, copper, phosphorus and zinc; our guides to magnesium-rich foods and zinc-rich foods put those numbers in context. And the carbohydrate and fiber are low, because the fiber-rich shell is gone.
The fats in hemp hearts
USDA lists 38.1 grams of polyunsaturated fat per 100 grams of hulled hemp seed, out of 48.75 grams of total fat. Per 3-tablespoon serving, that works out to about 8.2 grams of linoleic acid, an omega-6 fat, and 2.6 grams of alpha-linolenic acid (ALA), the plant omega-3. ALA is not the same as the EPA and DHA found in fish; the body converts only part of it, which we explain in our omega-3 guide. Saturated fat is low, at about 7% of the Daily Value.
Polyunsaturated fats are prone to oxidation, which is why hemp hearts can turn stale or bitter. Keep the bag sealed, away from heat and light, and refrigerate after opening if the package says to.
Hemp hearts vs other seeds
Per 30 grams, USDA data show hemp hearts lead common seeds on protein and magnesium, while chia and flax lead on fiber. Each has a different strength, so the choice depends on what you want from the spoonful.
| Seed (SR Legacy FDC ID), per 30 g | Calories | Protein | Fiber | Magnesium |
|---|---|---|---|---|
| Hemp seed, hulled (170148) | 166 | 9.5 g | 1.2 g | 210 milligrams |
| Pumpkin seed kernels, dried (170556) | 168 | 9.1 g | 1.8 g | 178 milligrams |
| Sunflower seed kernels, dried (170562) | 175 | 6.2 g | 2.6 g | 98 milligrams |
| Flaxseed (169414) | 160 | 5.5 g | 8.2 g | 118 milligrams |
| Chia seeds, dried (170554) | 146 | 5.0 g | 10.3 g | 100 milligrams |
For more on each, see our guides to chia, flaxseed, pumpkin seeds and sunflower seeds. If protein is your main interest, our protein foods list compares seeds with beans, dairy and meat, and our nutritional yeast guide covers another popular plant-based topping.
Hemp hearts vs hemp seeds
The difference between hemp hearts and hemp seeds is the shell. Whole hemp seeds keep their hard outer hull, which adds crunch and fiber but makes them harder to chew. Hemp hearts are the hulled kernels, softer and nuttier, which is why USDA’s hulled entry shows only about 4% of the Daily Value for fiber per serving. USDA SR Legacy has no separate entry for whole, unhulled hemp seed, so we do not give numbers for it. Hemp seed oil and hemp protein powder are made from the seeds too, but they are processed ingredients with different nutrition profiles; check each label.
Are hemp hearts healthy? What the evidence supports
Are hemp hearts healthy? As a whole food, they bring protein, unsaturated fat and a dense set of minerals in a small serving, and they fit vegan, dairy-free and gluten-free eating patterns when the package is labeled accordingly. That is what the USDA data support. Human trials of hemp hearts themselves are few, so claims that they balance hormones, protect the heart, clear skin or drive weight loss go beyond the evidence. Hemp hearts benefits are most accurately described in nutrient terms: they help fill gaps in protein, magnesium and zinc as part of a varied diet.
They are also calorie-dense, like all seeds and nuts, so portion awareness matters if you are watching total intake. That is a general nutrition point, not a target; a dietitian can help with personal planning.
THC, CBD and the law: what hemp hearts are not
On December 20, 2018, FDA announced it had no questions about three GRAS (generally recognized as safe) notices for hemp seed-derived food ingredients: hulled hemp seed (GRN 765), hemp seed protein powder (GRN 771) and hemp seed oil (GRN 778). FDA said these ingredients contain only trace amounts of THC and CBD, which the seeds can pick up from other parts of the plant during harvesting and processing, and that eating them is not capable of making consumers high.
That makes hemp hearts a food, not a cannabinoid product. They are not a source of CBD, and no health claims for CBD apply to them. FDA’s notice did not address drug testing; for that question see our post on CBD and drug tests, and for the federal rules on hemp-derived THC products, see our 2026 hemp law explainer.
Allergies and other cautions
- Hemp is not one of FDA’s nine major food allergens, but seed allergies can occur; stop eating them and seek care if you notice hives, swelling or trouble breathing.
- Read the allergen statement, since hemp hearts are often packed in facilities that handle tree nuts, sesame or soy.
- If you have a condition that limits phosphorus, potassium or magnesium, ask your clinician how seeds fit your plan.
- Workplaces with zero-tolerance cannabis testing are a reason to ask your employer or testing program before eating any hemp food regularly.
Frequently Asked Questions
What are hemp hearts?
Hemp hearts are hulled hemp seeds, the soft inner kernels of the Cannabis sativa seed with the hard shell removed.
How much protein is in hemp hearts?
USDA lists about 9.5 grams of protein in 3 tablespoons (30 grams) of hulled hemp seed, about 19% of the Daily Value.
Can hemp hearts get you high?
No. FDA said in 2018 that hulled hemp seed ingredients contain only trace THC and CBD and are not capable of making consumers high.
What is the difference between hemp hearts and hemp seeds?
Whole hemp seeds keep their crunchy shell, which adds fiber. Hemp hearts are the shelled kernels, softer and lower in fiber.
Do hemp hearts contain omega-3?
Yes, as ALA, the plant omega-3. USDA data show about 2.6 grams of ALA and 8.2 grams of omega-6 linoleic acid per 3 tablespoons.
How should hemp hearts be stored?
Keep them sealed, cool and away from light, and refrigerate after opening if the package says to, because their fats can go rancid.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Nutritional Yeast: What It Is, Nutrition, B12 and Who Should Be Careful, Omega-3: Benefits, Foods, Side Effects and Heart Research, Chia Seeds Benefits: Nutrition, Research and Side Effects.