Nuts, Seeds & Oils
Hemp Seeds, shelled Nutrition Facts
Shelled hemp seeds (also called hemp hearts) have had their outer shell removed, revealing the soft, creamy inner seed. These nutrient-dense seeds offer complete protein and are easily digestible without the fibrous hull.
Nutrition Facts
Per 100g serving
Calories553
% Daily Value*
Total Fat
48.8g75%
Saturated Fat
4.6g23%
Trans Fat
0.0g
Polyunsaturated Fat
38.1g
Monounsaturated Fat
5.4g
Cholesterol
-0%
Sodium
5mg0%
Total Carbohydrate
8.7g3%
Dietary Fiber
4.0g14%
Total Sugars
1.5g
Protein
31.6g63%
Vitamin A
-0%
Vitamin C
0.5mg1%
Vitamin D
-0%
Vitamin E
0.8mg5%
Vitamin K
-0%
Vitamin B6
0.6mg35%
Vitamin B12
-0%
Folate
110mcg28%
Calcium
70mg5%
Iron
8.0mg44%
Potassium
1200mg26%
Magnesium
700mg167%
Zinc
9.9mg90%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Complete protein with all essential amino acids
- ✓Balanced omega-3 to omega-6 fatty acid profile
- ✓Highly bioavailable minerals including magnesium
- ✓Easy to digest without shells
Best For
Adding to smoothie bowls and oatmealSprinkling on yogurt or cottage cheeseIncorporating into energy bars and baking
Storage
Keep refrigerated in airtight container; can freeze for longer shelf life up to 12 months
Serving Sizes
100g553 cal
3 tablespoons166 cal
1 ounce155 cal
Frequently Asked Questions
What's the difference between shelled and unshelled hemp seeds?
Shelled hemp seeds (hemp hearts) have the hard outer shell removed, making them softer and easier to eat, while unshelled seeds have more fiber but can be harder to digest.
Can I cook with hemp seeds?
Hemp seeds are best used raw or added to foods after cooking, as high heat can damage their delicate omega-3 fatty acids.
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