1 serving (30 grams) contains 166 calories, 9.5 grams of protein, 14.6 grams of fat, and 2.6 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
664 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.4 g | 74% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 10.4 g | 3% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 2 g | ||
| protein | 38 g | 76% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 960 mg | 20% | |
* 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 hearts
Hemp hearts, also known as hulled hemp seeds, are the soft inner part of hemp seeds after the outer shell has been removed. They originate from the Cannabis sativa plant but contain only trace amounts of THC, the psychoactive compound. Popular across health-conscious cuisines globally, they have a mild, nutty flavor and are often used in salads, smoothies, and baked goods. Nutritionally, hemp hearts are an excellent source of plant-based protein, containing all nine essential amino acids. They are also rich in healthy fats, particularly omega-3 and omega-6 fatty acids, and offer a good amount of magnesium, iron, and zinc per serving (approximately 10g protein, 12g fat, and 3g carbohydrates per 30g serving). This nutrient-dense profile makes them a versatile addition to various dietary patterns, especially for those prioritizing heart health, gut health, and a sustainable protein source.
Health Benefits
- Supports heart health due to their high levels of omega-3 and omega-6 fatty acids, which can help maintain healthy cholesterol levels.
- Aids muscle repair and energy production as a complete protein source containing all nine essential amino acids.
- Contributes to bone health and energy metabolism with significant amounts of magnesium (approx. 210mg per 30g serving, 50% of the daily recommended intake).
- Supports a healthy immune system since they are a rich source of zinc (about 3mg per 30g serving, approximately 25% of daily needs).
- Promotes digestive health due to their fiber content found in the remnants of the seed hulls.
Dietary Considerations
Selection and Storage
Store hemp hearts in an airtight container in the refrigerator or freezer to prevent them from becoming rancid due to their high fat content.
Common Questions About Hemp hearts Nutrition
Are hemp hearts a good source of protein?
Yes, hemp hearts are an excellent source of protein, providing about 10 grams of complete protein per 3-tablespoon serving. They are considered a complete protein because they contain all nine essential amino acids, which is beneficial for muscle repair and growth.
Can I eat hemp hearts on a keto diet?
Yes, hemp hearts can be included in a keto diet as they are low in carbohydrates, with about 1-2 grams of net carbs per 3-tablespoon serving. Their high fat content, approximately 15 grams of healthy fats per serving, makes them a keto-friendly option.
What are the health benefits of eating hemp hearts?
Hemp hearts are rich in essential nutrients like omega-3 and omega-6 fatty acids, magnesium, and fiber, which support heart health, brain function, and digestion. Additionally, they contain antioxidants and may help reduce inflammation due to their balanced fat composition.
How much hemp hearts should I eat daily?
A common serving size is about 3 tablespoons, which provides 170 calories, 10 grams of protein, and 2 grams of fiber. This amount is ideal for adding to smoothies, salads, or yogurt, but you can adjust portions based on your dietary needs and calorie goals.
How do hemp hearts compare to chia or flax seeds?
Hemp hearts are higher in protein and healthy fats compared to chia and flax seeds, offering 10 grams of protein per 3 tablespoons versus 2-4 grams in chia or flax. However, chia and flax are richer in fiber (about 10 grams per serving), making them better for digestion-related benefits.
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.
- Hemp seed as a nutritional resource: An overviewUniversity of Wisconsin - MadisonA detailed research overview of the nutritional benefits and health implications of hemp seed consumption, relevant to hemp hearts.
- Protein quality of hemp hearts and their nutritional benefitsJournal of NutritionPeer-reviewed article discussing the protein quality and key nutrients in hemp hearts, relevant for dietary applications.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Health and Human ServicesGuidance on incorporating plant-based proteins, such as hemp hearts, into a balanced diet.
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.
