This Super-Healthy Seed Packs Way More Protein Than Chia & Flax

Many healthy eaters are already nuts for nuts, but seeds are another notable source of protein and nutrients. Chia, flax, pumpkin, and sesame seeds are some of the most hyped-up, but the health benefits of hemp seeds deserve attention too.

Here, nutrition experts share six science-backed reasons that hemp seeds are super healthy—and how to work them into your meals moving forward.

Benefits of hemp seeds

Here are six benefits of hemp seeds and their shelled counterpart, hemp hearts, that make them a deliciously nutritious addition to the average diet:

According to Emily Peck, a nutrition consultant and head chef at CookUnity, hemp seeds are a complete protein source, meaning that they contain all of the nine essential amino acids we need in our diet but that our bodies cannot naturally produce. They're also a high source of protein, with shelled hemp seeds (or hemp hearts) yielding 9.48 grams1 of the macronutrient per every 30 grams (~3 tbsps).

Research suggests2 that fatty acids are good for maintaining heart health and balancing blood sugar levels. While oftentimes when we think "fatty acids" we think of fish like salmon and sardines, hemp seeds are also loaded with omega-3s (alpha-linolenic acid) and omega-6s (like gamma-linolenic acid).

While we're on the subject, research suggests that fatty acids, like omega-3s, are anti-inflammatory3. We already know hemp seed oil can be used topically for irritated skin (think redness, inflammation, eczema, psoriasis, etc.), but if you'd rather eat your hemp, there's a chance the omegas could work their magic from the inside out—though more research is needed to confirm the theory.

Ella Davar, R.D., CDN, CHC, tells mbg that because hemp seeds are 30% to 40% fiber, they serve as "a prebiotic for gut-friendly bacteria," optimizing digestion and the microbiome. But note: Shelled hemp hearts only contain 1.2 grams of fiber per serving. Unshelled, they contain 3 grams of fiber per serving but are tougher to eat.

In addition to being packed with protein and healthy fats, registered dietitian and co-founder of FWDfuel Kylene Bogden, M.S., RDN, loves hemp seeds for their vitamins and minerals. Bogden lists potassium, B vitamins, phosphorus, and magnesium as some of the seed's most notable vitamins and minerals4 and explains that, together, they help support muscle function and a healthy immune system.

ALA omega-3 fatty acids have been shown to have neuroprotective properties5, making hemp seeds a brain-boosting snack.

The USDA dietary guidelines recommend a daily protein intake of around 50 grams on a 2,000-calorie diet, and as you can see from these stats, hemp hearts are a protein powerhouse, with one serving making up roughly ⅕ of your daily intake. They are also high in healthy fats and low in carbs.

How do they compare to other seeds?

There are a handful of healthy seeds worth incorporating into your diet, with each one offering a unique set of nutritional values. Hemp seeds are most often compared to chia seeds and flaxseeds, so let's see how they stack up. 

Hemp seeds vs. chia seeds

According to the USDA, 28.35 grams (~2 tbsps) of chia seeds6 equates to:

Chia seeds are small, round, dark in color, and harder in texture than hemp seeds, which are light in color, soft/easy to chew, and have a nutty taste. In terms of nutrition, chia seeds are much higher in fiber than hemp seeds, while hemp trumps chia seeds in the protein department.

What's more, Davar explains that because hemp seeds are higher in fatty acids (both omega-6s and 3s), they're slightly higher in calories than other seeds, like chia, but they're easier to digest as a topper to meals and snacks, whereas chia seeds require soaking for optimal absorption.

Hemp seeds vs. flaxseeds

According to the USDA, 28.3 grams (2 tbsps) of flaxseed7 equates to:

Like hemp seeds, flaxseeds have a mild nutty taste, but they're a bit chewier than hemp. As far as nutrition goes, Peck tells mbg that flax must be ground to reap benefits and, compared to hemp seed, is a richer source of antioxidants.

Sourcing sustainably

As is the case with anything you intend to put into your body, it's important to know where hemp seeds are sourced from, as well as any sustainability concerns with the food, before making your purchase.

Luckily, hemp seeds are considered a very sustainable food source since hemp plants can be cultivated in many conditions and help enhance soil health as they grow.

When shopping for hemp seeds (be it online or in-store), it's still a good idea to research the brand and its sustainability practices. Davar encourages clients to look for local farmers that used organic and regenerative farming approaches to help support the well-being of our planet.

How to incorporate hemp seeds into your meals

Hemp seeds have a neutral taste and generally take on the flavor of whatever you're mixing them with. This makes them easy to incorporate into your meals. As far as how much hemp seed to eat in a day, experts recommend eating a serving of 3 tablespoons per day, either all at once or divided between meals and snacks, to reap their benefits. 

The takeaway

The key to maintaining a well-balanced diet is incorporating a variety of foods, with unique nutritional profiles, into your daily menu.

Hemp seeds are an excellent source of complete protein, making them a healthy (not to mention sustainable) plant protein to keep on hand for smoothies, milks, and beyond.