Plant-based foods › Hemp seeds (hulled)
Hemp seeds on a plant-based diet
Hemp seeds, or hemp hearts, are unusually well-rounded: a good source of protein along with the plant omega-3 ALA, zinc and iron. They need no preparation, which makes them one of the easiest daily toppings.
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Hemp brings complete protein plus ALA, zinc and iron in a single soft seed you can eat raw. That combination makes it a quietly excellent everyday sprinkle for a plant-based diet.
How to get the most from it
Scatter hemp hearts over porridge, salads, soups and buddha bowls, or blend them into smoothies for a protein and omega-3 lift. As with all plant omega-3, add an algae supplement for EPA and DHA.
Hemp seeds (hulled) nutrition
| Nutrient | Per 3 tbsp (30g) | % of RNI |
|---|---|---|
| Iron | 2.38mg | 27% |
| Omega-3 | 2.61g | n/a |
| Zinc | 2.97mg | 42% |
| Protein | 9.47g | 21% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
Note: ALA only. Pair with an algae supplement for EPA/DHA.
What it covers on your watch-list
Recipes with Hemp seeds (hulled)
- Hemp and berry smoothie (Plus)
- Wheatgerm and hemp smoothie (Plus)
- Cacao and hemp smoothie (Plus)
Common questions
Are hemp seeds a complete protein?
Yes, hemp seeds contain all the essential amino acids, and they add omega-3, zinc and iron alongside the protein.
Will hemp seeds show up on a drug test?
No. Culinary hemp seeds contain only trace THC and are a normal food; they will not cause intoxication or a positive drug test.