Hemp Seeds (Hemp Hearts): Nutrients, What Research Shows and Safety
Hulled hemp seeds (hemp hearts) as a food: protein, omega-6 and omega-3 fats, minerals, trace THC, seed allergy, and what the research does and does not show.
Content last updated . This page has not been medically reviewed.
Hemp seeds are the small seeds of Cannabis sativa, the same plant species as marijuana, in the cannabis family (Cannabaceae). The part eaten is the soft kernel inside a hard shell. When the shell is removed, the kernels are sold as "hulled hemp seeds" or "hemp hearts". People eat them for plant protein, fats and minerals. This page covers the seed as a food. It keeps it apart from CBD products, hemp seed oil and protein powders, and from hype. For the plant itself, see hemp vs marijuana and hemp foods and hemp seed oil.
Read this first
- Seed allergy is possible. Case reports describe severe allergic reactions (anaphylaxis) after eating hemp seed. [8][9] For trouble breathing or swelling of the face or throat, call 911 (or your local emergency number). See nut and seed allergy basics.
- The FDA says hemp seed ingredients hold only trace amounts of THC and CBD, picked up during harvest and processing, and that eating them cannot make a person "high". [2] A laboratory study of three store-bought brands still measured THC above Canada's 10 parts-per-million food limit in some tests. [4][3] Levels vary by product and batch.
- Hemp seed oil (not the seed) was linked to a positive workplace urine test in one volunteer. [10] We did not find a source we read that tested whole hulled seeds.
- Honest summary: hemp seeds are a nutrient-dense, energy-dense food rich in protein, polyunsaturated fat and several minerals (USDA). Claims about heart health rest mostly on lab and animal work, plus one small trial of hemp protein powder. [5][7]
What is in it (USDA values)
USDA data for hulled hemp seed. The USDA household portion is 3 tablespoons, 30 g. [1]
| Nutrient | Per 100 g | Per 3 tbsp (30 g) | % Daily Value per serving |
|---|---|---|---|
| Energy | 553 kcal | 166 kcal | not set |
| Total fat | 48.75 g | 14.6 g | 19% |
| Saturated fat | 4.6 g | 1.4 g | 7% |
| Protein | 31.56 g | 9.5 g | 19% |
| Fiber | 4.0 g | 1.2 g | 4% |
| Alpha-linolenic acid (ALA, omega-3) | 8.684 g | 2.6 g | no DV |
| Linoleic acid (omega-6) | 27.358 g | 8.2 g | no DV |
| Magnesium | 700 mg | 210 mg | 50% |
| Manganese | 7.6 mg | 2.3 mg | 99% |
| Copper | 1.6 mg | 0.48 mg | 53% |
| Phosphorus | 1650 mg | 495 mg | 40% |
| Zinc | 9.9 mg | 3.0 mg | 27% |
| Iron | 7.95 mg | 2.4 mg | 13% |
| Thiamin (B1) | 1.275 mg | 0.38 mg | 32% |
| Potassium | 1200 mg | 360 mg | 8% |
Source: USDA FoodData Central item 170148 (SR Legacy). [1] The per-serving column is our calculation from the per-100 g values (x 0.3). % Daily Value uses the FDA 2016 Daily Values; values vary with variety, growing place, roasting and storage. USDA lists no selenium value for this item and only 0.8 mg of vitamin E per 100 g (5% DV). [1]
On fats: USDA lists about 38 g of polyunsaturated fat per 100 g. [1] The omega-6 to omega-3 ratio is about 3 to 1 by our division of the two USDA figures (27.358 / 8.684). One 2024 review also describes the ratio as between 2:1 and 3:1, and calls that favorable. [6] A ratio is not a measured health effect, and we did not read a trial testing it for hemp seeds. NIH says the body converts only a small amount of ALA into the omega-3 fats EPA and DHA found in fish. [12]
On protein: a 2024 review reports a protein quality score (PDCAAS) of 66% for dehulled hemp seed and 51% for whole hemp seed, and describes hemp as rich in arginine and sulfur amino acids. [6] Plant compounds such as phytic acid, tannins and trypsin inhibitors in the seed can reduce how well protein and minerals are absorbed; amounts vary with variety and processing. [6] Evidence for these points comes from composition and lab analysis, not from trials of people eating the seeds.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Protein and minerals | USDA lists 31.6 g protein and large amounts of magnesium, manganese, copper, phosphorus and zinc per 100 g. [1] | Established (nutrient content) | Food composition data |
| Blood pressure | A randomized double-blind crossover trial in 35 adults with mild high blood pressure compared 6-week periods of casein, hemp seed protein, and hemp protein plus added peptides. The hemp options lowered 24-hour blood pressure by a few points compared with casein. [5] | Promising but limited | Hemp protein powder (about 50 g a day), not whole seeds; one small trial |
| Cholesterol and heart disease | A 2025 review says most evidence is preclinical, that human evidence is limited, and that long-term randomized trials are needed. [7] | Lab or animal only (mostly) | Mixed: animal studies, cells, some small human studies |
| Weight, blood sugar, brain, skin, inflammation | Proper evidence not found in the sources we read for hemp seeds. | Insufficient evidence | Not applicable |
| Raising omega-3 status (EPA/DHA) | NIH says the body converts only a small amount of ALA to EPA and DHA. [12] We did not read a trial in which hemp seeds changed blood omega-3 levels. | Insufficient evidence | Not applicable |
| Drug-test results after eating hemp | One volunteer taking cold-pressed hemp seed oil had positive screening results. [10] A 2026 review on CBD and hemp oil found most included studies did not exceed cutoffs, with positives tied to product content such as undeclared THC. [11] | Mixed (for oil); insufficient evidence (for whole seeds) | Hemp oil and CBD products, not hulled seeds |
Eaten as food vs taken as oil, powder or supplement. The only human trial we found of a blood-pressure effect used a protein powder at about 50 g a day plus a peptide product. [5] It does not tell us what a spoonful of hulled seeds on yogurt does. The drug-test results involved oil and CBD products. [10][11] The 2025 review noted that hemp's "optimal" fat ratio is an advantage over flax and chia on paper, but also that clinical evidence is limited. [7] Observational studies, if any, would show association, not proof; we did not read any specific to hemp seeds.
How much is a normal serving
The USDA household portion for hulled hemp seed is 3 tablespoons (30 g), which gives about 166 kcal, 9.5 g protein and 14.6 g fat. [1] This is information, not a prescription. We did not find a US government serving figure specific to hemp seeds that we could read, so we quote only the USDA portion. Hemp seeds are energy dense: a handful adds up quickly. We did not read a meta-analysis on hemp seeds and body weight, so we make no weight claim.NIH lists daily ALA amounts of 1.6 g for men and 1.1 g for women. [12] One USDA portion of hemp seeds has about 2.6 g ALA by our calculation. This compares nutrient amounts only; it does not mean hemp seeds supply the benefits studied for fish omega-3s.
Hulled seeds are usually eaten raw, sprinkled on foods or blended. We did not find a source we read on how roasting changes the nutrients.
Safety, allergy and medicines
- Seed allergy. A 2003 case report in the Journal of Allergy and Clinical Immunology describes anaphylaxis after a person ate hempseed. [8] An AAAAI "Ask the Expert" answer (2022) discusses a school-age child who had anaphylaxis about an hour after a smoothie with hemp seed, with a strongly positive skin test to hemp seed; the expert says hemp and cannabis allergy has been described and may cross-react. [9] These are case reports, so we cannot say how common it is. For trouble breathing or swelling of the face or throat, call 911. See food allergy basics and emergency signs.
- Trace THC in seeds. FDA says its December 2018 "no questions" letters covered hulled hemp seed, hemp seed protein powder and hemp seed oil, that they contain only trace THC and CBD, and that eating them is not capable of making consumers "high". [2] Canada allows hemp seed derivatives and products made from them without a licence when they contain 10 micrograms of THC per gram or less (10 parts per million), and requires a label on wholesale packages. [3] A laboratory study of three supermarket brands found total THC (THC plus its acid form THCA) between about 11 and 126 micrograms per gram, depending on brand and extraction method, and the authors could not confirm any brand was within the Canadian limit. [4] The authors estimated that 30 g of the highest brand could hold up to 3.8 mg of total THC, and noted that THC levels varied between batches. [4] That is one study of three brands and uses harsh lab extraction, so it does not show what any one product delivers when you eat it. We did not find the numbers for typical US products in sources we read.
- THC and medicines. The same authors note THC is broken down by liver enzymes (CYP3A4 and CYP2C9), so slower metabolism, such as in liver impairment or with medicines that block those enzymes, could raise the risk of effects. [4] Ask a pharmacist if you take prescription medicines and eat hemp seeds regularly. See foods and medicine interactions.
- Drug tests. One volunteer who took 135 mL of cold-pressed hemp seed oil over 4.5 days had urine THC-metabolite results above the 50 ng/mL screening cutoff, and the first negative test came 53 hours after the last dose. [10] That was oil, one person, and a large amount. A 2026 systematic review of CBD and hemp oil found that positives mainly came from undeclared or excess THC in products, not from CBD itself. [11] We did not find a source we read on drug tests after eating hulled hemp seeds. If you are tested at work or for sport, ask the testing body.
- Not CBD or marijuana. Adding CBD or THC to food remains prohibited in the US under the FDA's position; the 2018 letters did not change this. [2] Hemp seeds are not a source of the CBD products sold as supplements.
- Calories. Hemp seeds are energy dense at 553 kcal per 100 g (166 kcal per 30 g). [1]
- Kidney disease. One 30 g portion has about 360 mg potassium and 495 mg phosphorus by our calculation from USDA. [1] We did not read a kidney-diet source naming hemp seeds, so ask your kidney team. See foods, kidney disease, potassium and oxalates.
- Pregnancy. Proper evidence not found in the sources we read.
- Children. Hulled hemp seeds are tiny, but we did not read a choking source specific to them. For babies and toddlers, see foods for babies and toddlers.
Choosing, storing and food safety
- Check that the ingredient list names the seed ingredient. FDA says foods using the reviewed seed ingredients must name them. [2] Food hemp seeds are a different product from CBD or hemp extract.
- In Canada, wholesale hemp seed derivatives carry the label "Contains 10 µg/g THC or less". [3]
- Hemp seeds are high in polyunsaturated fat, which goes rancid more easily in general. We did not read a hemp-specific storage source; see storing nuts and seeds: rancidity, mold and aflatoxin and raw, roasted, soaked and sprouted.
Related pages
Health connections for Hemp Seeds (Hemp Hearts)
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Protein from a plant seed
Established roleUSDA lists 31.6 g of protein per 100 g of hulled hemp seed, about 9.5 g in the 30 g household portion. A 2024 review gives a protein quality score (PDCAAS) of 66% for dehulled seed.
Supplements: Hemp protein powder is a different product; nutrient numbers for the seed do not prove health effects.
Omega-6 and omega-3 (ALA) fats
Established roleAbout 27.4 g linoleic acid (omega-6) and 8.7 g ALA (omega-3) per 100 g, a ratio of roughly 3 to 1 by our division. The body converts only a small amount of ALA into EPA and DHA.
Supplements: A fat ratio is not a measured health effect; we did not read a trial testing it for hemp seeds.
Minerals: magnesium, manganese, copper, phosphorus, zinc
Established roleOne 30 g portion gives about 50% of the Daily Value for magnesium, 99% for manganese, 53% for copper, 40% for phosphorus and 27% for zinc (USDA, our calculation).
Supplements: Seed phytic acid and other plant compounds can lower mineral absorption; amounts vary with processing.
Hemp protein and blood pressure
Preliminary or mixedOne randomized crossover trial in 35 adults with mild high blood pressure found lower 24-hour blood pressure after hemp protein powder than after casein.
Supplements: Result is for protein powder (and a peptide product), one small trial; it does not apply automatically to hulled seeds.
Heart and cholesterol claims
Lab or animal research onlyA 2025 review says most supporting evidence is preclinical and that human evidence is limited.
Supplements: Not shown for hemp seeds in people.
Plant antinutrients (phytic acid, tannins, trypsin inhibitors)
Lab or animal research onlyA 2024 review notes hemp contains compounds that can reduce protein and mineral availability; amounts vary with variety and processing.
Supplements: Effect in a mixed diet was not measured in sources we read.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (1)
- Blood Pressure SupportPreliminary or mixed
One small crossover trial found lower 24-hour blood pressure after hemp protein powder than casein. It used powder, not whole seeds.
Body systems (1)
- Immune SystemDocumented risk
Case reports describe allergic reactions, including anaphylaxis, after eating hemp seed.
Body parts (1)
- Immune SystemDocumented risk
Case reports describe allergic reactions, including anaphylaxis, after eating hemp seed.
Root causes (1)
- Poor DietEstablished role
As a whole food it adds protein, essential fats and minerals to a diet; this does not mean it treats any condition.
Habits (1)
- Balanced NutritionEstablished role
Hulled hemp seeds are a food source of protein, fats and minerals (USDA); this is food composition, not proof of a disease benefit.
Conditions & symptoms (2)
- AnaphylaxisDocumented risk
Anaphylaxis after eating hempseed was reported in a 2003 case report and discussed by AAAAI in 2022.
- Food AllergyDocumented risk
Hemp seed allergy is described in case reports; how common it is was not found in the sources read.
Documented risks and interactions (3)
- Trace THC in food hemp seeds. FDA says hemp seed ingredients hold only trace THC and CBD, picked up during harvest and processing, and cannot make consumers high. A lab study of three store brands measured total THC of about 11 to 126 micrograms per gram depending on method; Canada's limit is 10 micrograms per gram.
- Drug test results after hemp oil. One volunteer taking cold-pressed hemp seed oil tested positive on a screening test; a 2026 review found positives mostly tied to product content. No source we read tested whole hulled seeds.
- Hemp seed allergy. Case reports describe anaphylaxis after eating hemp seed; an AAAAI expert says hemp and cannabis allergy exists and may cross-react.
Frequently asked questions
Can hemp seeds make you high?
The FDA says the hemp seed ingredients it reviewed contain only trace THC and CBD and that eating them cannot make consumers "high". [2] A lab study found THC above Canada's limit in some tests of three store brands, so levels vary by product. [4][3]
Will eating hemp seeds make me fail a drug test?
We did not find a source we read that tested whole hulled seeds. One volunteer who took a large amount of hemp seed oil tested positive on a screening test. [10] If you are tested, ask the testing body before eating hemp products.
How much omega-3 and omega-6 are in hemp seeds?
USDA lists 8.7 g of ALA (omega-3) and 27.4 g of linoleic acid (omega-6) per 100 g, a ratio of about 3 to 1 by our calculation. [1] The body converts only a small amount of ALA to EPA and DHA. [12]
Do hemp seeds lower blood pressure?
Not shown for the seeds. One small trial of hemp protein powder in 35 adults with mild high blood pressure found lower 24-hour readings than casein. [5] Talk with your clinician before changing treatment.
Can you be allergic to hemp seeds?
Yes, case reports describe anaphylaxis after eating hemp seed. [8][9] For trouble breathing or swelling of the face or throat, call 911.
References
- U.S. Department of Agriculture. Seeds, hemp seed, hulled (FDC ID 170148). FoodData Central, SR Legacy, April 2018 release. Read 2026-10-23.
- U.S. Food and Drug Administration. FDA Responds to Three GRAS Notices for Hemp Seed-Derived Ingredients for Use in Human Food. Constituent update, December 20, 2018. Read 2026-10-23.
- Health Canada. Hemp and the hemp industry: Frequently asked questions. Read 2026-10-23.
- Yang Y et al. Cannabis sativa (Hemp) Seeds, Delta9-Tetrahydrocannabinol, and Potential Overdose. Cannabis and Cannabinoid Research 2017;2(1):274-281. Read 2026-10-23.
- Samsamikor M et al. Hemp seed protein and its hydrolysate compared with casein protein consumption in adults with hypertension: a double-blind crossover study. Am J Clin Nutr 2024;120(1):56-65. PMID 38710445. Abstract read 2026-10-23 via Europe PMC.
- Axentii M, Codina GG. Exploring the Nutritional Potential and Functionality of Hemp and Rapeseed Proteins. Plants (Basel) 2024;13(9):1195. Read 2026-10-23 (first part of the text).
- Kacar OF, Kose T, Kaya Kacar H. Dietary hempseed and cardiovascular health: nutritional composition, mechanisms and comparison with other seeds. Front Nutr 2025. PMID 41132555. Abstract read 2026-10-23.
- Stadtmauer G, Beyer K, Bardina L, Sicherer SH. Anaphylaxis to ingestion of hempseed (Cannabis sativa). J Allergy Clin Immunol 2003;112(1):216-217. Citation record read 2026-10-23 (no abstract available to us).
- American Academy of Allergy, Asthma and Immunology. Ask the Expert: hemp seed. 2022. Read 2026-10-23.
- Hemp oil ingestion and urine testing, single-volunteer study. J Anal Toxicol 21(4):283. Abstract read 2026-10-23 (year and authors not shown on the page we read).
- Ovat DY et al. Impact of CBD and hemp oil use on drug test results: a systematic review. Int J Legal Med 2026;140(4):2065-2078. PMID 41942676. Abstract read 2026-10-23 via Europe PMC.
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. The page returned an access error; the ALA figures and conversion statement were seen only in a search-result summary of this page. Checked 2026-10-23.