Hemp Seed Hearts | Raw

Gerbs Raw Premium Canadian Grade Hemp Hearts arrive in a 2-pound resealable bag, sourced from Canadian farms and packed in our dedicated facility in Johnston, Rhode Island. Hemp hearts are hulled hemp seeds: the soft inner kernel of the hemp plant with the outer shell removed, leaving a tender, ivory-colored seed that requires no soaking, grinding, or preparation before eating.

These hemp hearts come from Cannabis sativa grown under the regulated Canadian hemp program, which sets strict standards for THC content in food-grade hemp crops. Hemp seeds grown for food contain only trace amounts of THC well below 0.3%, and the hulling process used to produce hemp hearts further reduces any residual amounts. Hemp hearts are a legal food ingredient sold widely across the United States and are classified as food by the FDA.

What Are Hemp Hearts?

Hemp hearts are the hulled seeds of Cannabis sativa, the same species as marijuana but a distinctly different agricultural variety bred for fiber, seed, and oil production rather than for psychoactive compounds. The outer shell of a whole hemp seed is hard and fibrous. Removing that shell, a process called hulling, produces the soft inner kernel known as a hemp heart. The result is a small, cream-colored seed with a mild flavor and a tender, slightly creamy bite.

Because the hard outer hull has been removed, hemp hearts have a higher proportion of accessible fat and protein per gram than whole hemp seeds. They require no grinding or soaking and can be eaten straight from the bag. Hemp hearts contain no meaningful THC and have no psychoactive effect. They are a straightforward whole-food ingredient with a nutritional profile that has attracted attention from sports nutrition, plant-based diet, and general wellness communities alike.

Key Health Benefits of Hemp Hearts

Hemp hearts are consistently noted in nutrition research for their combination of complete protein, balanced fatty acids, and mineral content in a compact, ready-to-eat form. The USDA FoodData Central SR Legacy entry #12012 provides the basis for the values cited below. The NIH Office of Dietary Supplements and Mayo Clinic are referenced for physiological context on specific nutrients.

Complete Plant Protein

A 30g serving (approximately 3 tablespoons) of hemp hearts provides approximately 9.5g of protein, including all nine essential amino acids. Essential amino acids are those the body cannot synthesize on its own and must obtain from food, according to the NIH. Hemp protein is particularly notable for its content of edestin and albumin, two globular proteins that are highly bioavailable and closely resemble proteins found in human blood plasma. For individuals following plant-based diets, hemp hearts are one of a small number of whole-food complete protein sources alongside soy, quinoa, and chia seeds.

Balanced Omega Fatty Acids

Hemp hearts contain approximately 2.7g of ALA (alpha-linolenic acid, an omega-3) and approximately 7.5g of linoleic acid (LA, an omega-6) per 30g serving, according to USDA FoodData Central. This yields a ratio of approximately 3:1 LA to ALA, which is closer to the 4:1 or lower ratio that nutrition researchers have studied in relation to healthy inflammatory balance, compared to the 15:1 to 20:1 ratios common in Western diets. Both ALA and LA are essential fatty acids that the body cannot produce on its own, as noted by the NIH Office of Dietary Supplements.

Magnesium

A 30g serving of hemp hearts provides approximately 200mg of magnesium, representing about 48% of the Daily Value. According to the NIH Office of Dietary Supplements, magnesium is involved in more than 300 enzymatic reactions in the body, including those related to muscle and nerve function, blood glucose regulation, and protein synthesis. The NIH notes that many Americans do not meet the Estimated Average Requirement for magnesium from diet alone, making hemp hearts a meaningful whole-food source for individuals looking to increase intake through food rather than supplementation.

Iron

Hemp hearts provide approximately 3.9mg of iron per 30g serving, representing about 22% of the Daily Value for men (14% for women based on an 18mg DV). Iron is an essential mineral involved in oxygen transport via hemoglobin, as described by the NIH Office of Dietary Supplements. The iron in hemp hearts is non-heme iron, the form found in plant foods, which has lower bioavailability than heme iron from animal sources. Consuming hemp hearts alongside vitamin C-rich foods can enhance non-heme iron absorption, according to Mayo Clinic guidance on plant-based iron intake.

Gamma-Linolenic Acid (GLA)

Hemp hearts are one of the few plant-based food sources that contain gamma-linolenic acid (GLA), an omega-6 fatty acid with a distinct metabolic pathway from the more common linoleic acid. Hemp hearts contain approximately 0.4g of GLA per 30g serving. GLA is found in only a small number of seed oils and whole foods, including hemp, borage, and evening primrose. Research on GLA is ongoing, and while some studies have examined its potential roles in inflammatory pathways, the NIH notes that clinical evidence for specific health effects of dietary GLA at typical food-source doses is still developing. It is a nutritionally distinct compound worth noting for those tracking their full fatty acid intake.

Nutrition Facts

Per 30g serving (approximately 3 tablespoons):

• Calories: 170
• Total Fat: 13.6g (ALA Omega-3: 2.7g, Linoleic Acid Omega-6: 7.5g, GLA: 0.4g)
• Total Carbohydrates: 2.4g
• Dietary Fiber: 1.2g
• Total Sugars: 0.4g
• Protein: 9.5g
• Magnesium: 200mg (48% DV)
• Iron: 3.9mg (22% DV)

Source: USDA FoodData Central SR Legacy #12012. Percent Daily Values based on a 2,000-calorie diet. Iron %DV reflects the 18mg reference for a general adult population; the value for men using an 8mg reference is approximately 49% DV.

Flavor and Texture Profile

Hemp hearts have a mild, slightly nutty flavor that is noticeably more neutral than sunflower seeds or pumpkin seeds. There is no bitterness and no distinct cannabis taste. The texture is soft and slightly creamy when chewed, with a gentle give rather than a hard crunch. Because the outer hull has been removed, hemp hearts blend easily into foods without leaving gritty or fibrous particles. They melt into yogurt, disappear into smoothies, and add a subtle richness to salads and grain bowls without dominating the dish.

Ingredients

Hemp Hearts (Hulled Hemp Seeds).

Smoothies and Shakes

Add 2 to 3 tablespoons of hemp hearts directly to a blender with your smoothie ingredients. Because they are soft and oil-rich, hemp hearts blend completely smooth without leaving any detectable texture. They add protein and healthy fats to a fruit-based smoothie without requiring any pre-soaking or preparation. For a protein shake, blend hemp hearts with banana, almond milk, and a tablespoon of nut butter for a complete meal-replacement drink.

Salads and Bowls

Sprinkle 2 tablespoons of hemp hearts over any salad or grain bowl as a finishing ingredient. They adhere lightly to dressed greens and add a subtle nuttiness that complements both vinaigrette-dressed salads and creamy dressings. Hemp hearts pair particularly well with roasted beet salads, kale salads, quinoa bowls, and poke-style rice bowls. Unlike most seeds and nuts, they do not require toasting to be palatable straight from the bag.

Oatmeal and Yogurt

Stir 2 tablespoons of hemp hearts into oatmeal during the last minute of cooking or sprinkle over the top after serving. They soften quickly in warm food and become nearly indistinguishable in texture from the oats themselves. In yogurt, hemp hearts add protein and fat without altering the yogurt’s texture noticeably. This is one of the simplest ways to add 9.5g of complete protein to a morning meal.

Baking

Incorporate hemp hearts into muffin batters, bread doughs, granola bars, and energy ball recipes at a ratio of 2 to 4 tablespoons per batch. They add a faint nuttiness and a slightly moist, dense texture to baked goods. Hemp hearts can also be pressed onto the outside of bread loaves or flatbreads before baking, where they toast lightly on the surface. Because they are high in polyunsaturated fat, avoid baking at temperatures above 375 degrees Fahrenheit for extended periods, as high heat can oxidize the oils.

Dairy-Free Cooking

Blended hemp hearts can serve as a base for dairy-free sauces, dressings, and creams. To make hemp cream, blend 3 tablespoons of hemp hearts with 1 cup of water until completely smooth, then strain if needed. This hemp cream can be used in soups, pasta sauces, and curries as a substitute for heavy cream. Hemp hearts can also be blended with lemon juice, garlic, and water to make a quick tahini-style sauce without the stronger bitterness of sesame.

Storage Recommendations

Refrigerate hemp hearts after opening. Unlike whole hemp seeds, which have a protective outer hull, hemp hearts are fully exposed and their high polyunsaturated fat content makes them susceptible to oxidation at room temperature once the bag is opened. Opened hemp hearts stored in the refrigerator in an airtight container will stay fresh for 3 to 6 months. Unopened, the sealed 2-pound bag can be stored in a cool, dry pantry for up to 1 year. Do not store near heat sources, and reseal the bag tightly after each use. If the hearts develop a bitter or paint-like odor, they have oxidized and should be discarded.

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