How to Eat Hemp Seeds the Right Way, According to Food Pros Hulled hemp seeds, also known as hemp hearts, can add bursts of protein to any meal. In This Article View All In This Article What Are Hemp Seeds? Benefits Taste How to Eat Hemp Seeds Close Credit: Manitoba Harvest Hulled hemp seeds are considered one of the best plant-based proteins and eating them is a great way to add more nutritious seeds to your diet. Hemp seeds are loaded with vitamins, minerals, antioxidants, and fiber. The production of hemp seeds is legal and licensed in most states and a body of regulations surrounding the crop across the United States further ensures its safety. Look for quality hemp seeds in reputable health food stores, organic markets, and specialty grocers. Read on to see what our experts say as they weigh in on the benefits of hemp seeds and how to use this protein in meals and snacks. Joy McCarthy is a nutrition expert, and a "master of hemp" at Manitoba Harvest, which is a Certified B-Corporation specializing in hemp products. Micah Siva is a trained chef, registered dietitian, and author of Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine. How to Eat Chia Seeds, Including the Right Way to Soak Them What Are Hulled Hemp Seeds? Hulled hemp seeds, also called shelled hemp seeds or hemp hearts, come from the hemp plant Cannabis sativa. They are the soft, chewy center inside the shell of the hemp seed, says Joy McCarthy, holistic nutritionist and one of the expert brand ambassadors at Manitoba Harvest. Hemp is part of the same plant family as marijuana, but hemp seeds contain less than 0.001 percent tetrahydrocannabinol (THC) and have no psychoactive effect. "You’re not eating marijuana, you're not getting high from hemp seeds—it's a family-friendly thing," says Micah Siva, a trained chef, registered dietitian, and author of Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine. Purchase fresh hemp seeds in an opaque bag. A transparent bag exposes seeds to light which could spoil the omega fatty acids in the hemp. Toss the seeds if they smell rancid. Nutritional Value and Benefits Hemp seeds are an excellent source of plant-based protein—outpacing other seeds, including chia and flax. Each serving (3 tablespoons) of hemp hearts has 10 grams of plant-based protein. For comparison, a medium egg has just under 6 grams of protein, says McCarthy. High Omega-3 and -6 Superfood This low-carb superfood is packed with anti-inflammatory healthy fats and contains 12 grams of omega-3 and -6 per serving, benefiting omnivores and those who abstain from animal protein. Especially for a vegetarian or someone who's not eating fish, it's a great way to get those fatty acids into your diet, says Siva, noting that hemp hearts also contain magnesium, which can promote better sleep. How to Eat Flaxseeds the Right Way—Whether Whole, Ground, or Made Into Oil Flavor and Texture "Hemp hearts have a subtle nutty flavor, somewhere between a sunflower seed and a pine nut," says McCarthy. “They pair well with just about everything from sweet to savory." Siva also applauds their versatility. "They do it all. Hemp hearts are the real 'it girl' of the seed world," she says. Their soft texture is also a departure from other seeds. They're easier to chew, whereas chia and flax seeds are so crunchy and can get stuck in just about any food, says Siva. Store an open bag of hemp hearts in the fridge to keep them fresh. The expiration date on the bag indicates the product's shelf life. How to Eat Hemp Seeds Hulled hemp seeds require no preparation—you can eat them raw, straight out of the bag, and toasted. They're heat stable and can withstand temperature changes, working wonders in cooked dishes, too. Breakfast Hulled hemp seeds are most often used at breakfast, making it the perfect starting point for sampling. Smoothies: When whipping up a smoothie for two, McCarthy adds 1/4 cup of hulled hemp seeds into the blender with the other ingredients. Cereal: McCarthy mixes a few spoonfuls of hulled hemp seeds into oatmeal and combines them with oats and other seeds in homemade granola. Muffins: Siva bakes hulled hemp seeds into muffins and bread. Alternative milk: "Another fun thing that I like to do, if I'm low on non-dairy milk, I'll put a tablespoon of hemp hearts in the blender with a cup or so of water and blend until it's nice and smooth," says Siva. Lunch and Dinner Experiment with leafy greens and main dishes. Scatter freely: "You can sprinkle them on top of salads or even use them in place of sesame seeds to garnish a stir-fry," says Siva. Any recipe that suggests topping a dish with nuts or seeds is fair game. Sauce magic: Siva also uses hemp hearts to enhance the creaminess of a pasta sauce, or macaroni and cheese. McCarthy spoons the seeds into coconut milk if you're making a curry dish to boost the protein. Gluten-free crust: "I love making chicken tenders and fingers, and the crust I make is a blend of ground-up almonds, hemp, and seasonings," says McCarthy. Snacks and Dessert Hulled hemp seeds also bump up the nutritional value of snacks and sweets. The only limitation is your creativity, says McCarthy. Energy balls: "Energy balls are quite high in sugar and carbs, but add some hemp into them, and they are instantly more balancing, satiating, and higher in protein," says McCarthy. Cookies and crackers: Siva bakes hemp seeds into cakes and cookies, while McCarthy swerves towards savory, adding them to cracker and flatbread recipes. Fruit snacks: For little ones, Siva suggests dipping bananas into hemp hearts, which lends more texture and allows them to grab the fruit with their fingers. McCarthy adds hemp hearts to her daughter's applesauce for a more balanced snack. It helps to boost the protein content and keeps her fuller for longer, she says. Explore more: Food & Cooking Recipes Ingredients Nuts & Seeds Sources decorvow is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about our editorial policies and standards to learn more about how we fact check our content for accuracy. Hemp Production. USDA.