1 serving (30 grams) contains 166 calories, 9.5 grams of protein, 14.6 grams of fat, and 2.6 grams of carbohydrates.
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Nutrition Information
Calories |
830 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.0 g | 93% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5 mg | 0% | |
| Total Carbohydrates | 13.0 g | 4% | |
| Dietary Fiber | 6 g | 21% | |
| Sugars | 2.5 g | ||
| protein | 47.5 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 75 mg | 5% | |
| Iron | 12 mg | 66% | |
| Potassium | 1200 mg | 25% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Hemp heart
Hemp hearts, also known as hulled hemp seeds, are derived from the Cannabis sativa plant but lack the psychoactive compound THC. Native to Central Asia, they are now a popular ingredient in various global cuisines, particularly vegetarian and vegan diets, due to their high nutritional value. Hemp hearts are incredibly nutrient-dense, offering an excellent source of plant-based protein, omega-3 and omega-6 fatty acids, and dietary fiber. They are also rich in essential minerals such as magnesium, phosphorus, and manganese, and provide a significant amount of vitamin E. Their mild, nutty flavor makes them versatile in smoothies, salads, and baked goods. A 2-tablespoon serving contains about 110 calories, 6 grams of protein, 9 grams of healthy fats, and only 1-2 grams of carbohydrates, making them highly nutritious while being low in carbs.
Health Benefits
- Supports heart health due to a balanced 3:1 ratio of omega-6 to omega-3 fatty acids.
- Aids in muscle repair and overall health with 10 grams of high-quality plant-based protein per 3-tablespoon serving.
- Contributes to bone health and energy production as an excellent source of magnesium, providing 48% of the daily value per serving.
- Strengthens immunity via vitamin E, an antioxidant that protects cells from oxidative damage.
- Promotes digestive health with small amounts of dietary fiber.
Dietary Considerations
Selection and Storage
Store hemp hearts in an airtight container in the refrigerator or freezer to prevent rancidity. Use within 6 to 12 months for optimal freshness.
Common Questions About Hemp heart Nutrition
Are hemp hearts high in protein?
Yes, hemp hearts are an excellent source of plant-based protein. Just 3 tablespoons (30 grams) of hemp hearts provide about 10 grams of protein, making them a great option for boosting dietary protein intake, especially for vegans and vegetarians.
Can I eat hemp hearts on a keto or low-carb diet?
Yes, hemp hearts are suitable for keto and low-carb diets since they are low in carbohydrates. A 30-gram serving contains only about 1 gram of net carbs, making them an excellent choice for those following these dietary plans.
What are the health benefits of hemp hearts?
Hemp hearts offer numerous health benefits, including being a rich source of omega-3 and omega-6 fatty acids for heart health, protein for muscle maintenance, and magnesium to support healthy bones and energy levels. They are also high in fiber, which aids digestion.
What is the recommended serving size for hemp hearts?
The typical recommended serving size for hemp hearts is 3 tablespoons (30 grams). This portion provides approximately 180 calories, 10 grams of protein, 15 grams of fat, and essential nutrients like magnesium, iron, and zinc.
How do hemp hearts compare to chia seeds or flaxseeds?
Hemp hearts contain more protein (10 grams per 30 grams) compared to chia seeds (4 grams) or flaxseeds (5 grams) and are also higher in healthy fats, including omega fatty acids. However, unlike chia or flaxseeds, hemp hearts are lower in fiber and don't require soaking or grinding for optimal absorption.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
