Are You Supposed to Chew Hemp Seeds? The Guide to Digestion and Nutrition

December 18, 2025 •

4 min read

A 3-tablespoon serving of shelled hemp seeds, also known as hemp hearts, contains a substantial 9.5 grams of complete plant-based protein. This high nutritional value leads many to wonder: are you supposed to chew hemp seeds to unlock all their benefits, or is swallowing them whole a viable option? The answer largely depends on whether you have hulled or unhulled seeds.

Quick Summary

Chewing depends on hemp seed type. For fiber-rich unhulled seeds, chewing is necessary for nutrient absorption, but for soft hemp hearts, it is mostly optional.

Key Points

Hulled vs. Unhulled: The primary factor is whether the seed has its fibrous outer shell, with unhulled seeds requiring chewing and hulled seeds (hemp hearts) not needing it.
Chew for Nutrient Absorption: For unhulled hemp seeds, chewing is necessary to break the tough outer shell and allow your body to access the nutrients inside.
Fiber Benefits: Unhulled hemp seeds are a rich source of dietary fiber, but this fiber is most effective when the seeds are chewed to aid digestion.
Hemp Hearts are Easy: Hulled hemp seeds have a soft, creamy texture that makes them easy to digest without extensive chewing, making them versatile for many recipes.
Rich in Nutrients: Hemp seeds, both hulled and unhulled, are a complete protein source and rich in healthy fats like omega-3s and omega-6s, along with various minerals.
Start Slowly: To avoid potential digestive discomfort from the fiber, especially with unhulled seeds, start with a small amount and increase your intake gradually.

Hulled vs. Unhulled: The Key Difference

Before determining whether to chew, it is essential to understand the difference between the two main types of hemp seeds you will find in stores: hulled and unhulled. Hulled hemp seeds, often sold as "hemp hearts," have their hard outer shell removed, leaving only the soft inner kernel. In contrast, unhulled hemp seeds retain this fibrous outer shell, which significantly affects how your body processes them. This shell is what gives unhulled seeds their crunchier texture and higher fiber content.

The Case for Chewing Unhulled Hemp Seeds

If you are consuming unhulled hemp seeds, chewing is highly recommended, and even necessary, for proper digestion and nutrient absorption. The hard, fibrous outer shell is difficult for the human digestive system to break down completely if left whole. Swallowing them without chewing can mean they pass through your system largely intact, and you will miss out on the valuable omega fatty acids, protein, and minerals found inside the soft kernel. Chewing helps to rupture this shell, making the nutrients accessible to your body. Whole hemp seeds are an excellent source of dietary fiber, with about 80% of their fiber being insoluble and located in the shell. This fiber promotes digestive health and adds bulk to stool, but if the seeds are not properly chewed, the fiber's benefits may not be fully realized. Some individuals with sensitive stomachs might experience digestive discomfort, such as bloating, if they consume large quantities of unchewed, unhulled seeds.

The Verdict on Hulled Hemp Seeds (Hemp Hearts)

Hulled hemp seeds, or hemp hearts, are a different story. Their shells have already been removed, leaving a soft, creamy kernel with a mild, nutty flavor and a texture that is easy to eat. For hemp hearts, chewing is largely optional. The soft texture means your body can easily break them down and absorb the nutrients without extensive chewing, even if you swallow them whole. Sprinkling them into a smoothie is a perfect example, as the blender does the work of pulverizing the seeds. While chewing will not harm you and can help with overall digestion, it is not a prerequisite for accessing their nutritional content, unlike with their unhulled counterparts.

Comparison: Hulled vs. Unhulled Hemp Seeds


Feature	Hulled Hemp Seeds (Hemp Hearts)	Unhulled Hemp Seeds
Texture	Soft and creamy with a nutty flavor.	Crunchy due to the outer fibrous shell.
Chewing Required?	No, but helps digestion..	Yes, necessary to break the shell and absorb nutrients.
Fiber Content	Low, as the fiber-rich shell is removed.	High in both soluble and insoluble fiber.
Protein Digestibility	High, as the protein is easily accessible.	High, but only if the shell is broken down via chewing.
Nutrient Bioavailability	Excellent, nutrients are readily available.	Lower unless thoroughly chewed or ground beforehand.
Common Uses	Smoothies, yogurt, salads, baked goods.	Baking, grinding into flour, adding to bread.

Ways to Incorporate Hemp Seeds into Your Diet

Regardless of whether you choose hulled or unhulled, there are many simple ways to enjoy the benefits of hemp seeds. Here are some ideas:

Add to smoothies: Blend hulled seeds with fruits, vegetables, and milk for an added protein and omega boost.
Sprinkle on food: Sprinkle hemp hearts over salads, oatmeal, yogurt, or soups for extra texture and a nutty taste.
Use as a topping: Top baked potatoes, roasted vegetables, or curries with hemp seeds.
Create a seed mix: Mix hemp hearts, chia seeds, and ground flaxseeds for a potent nutritional combination to add to any meal.
Bake with them: Incorporate hemp seeds or hemp seed flour into muffins, bread, or energy balls.
Make hemp milk: Blend hemp hearts and water for a creamy, plant-based milk alternative.

The Nutritional Power of Hemp Seeds

Both hulled and unhulled hemp seeds offer an impressive nutritional profile that is worth including in your diet. They are considered a complete protein, containing all nine essential amino acids. Additionally, they are rich in essential omega-3 and omega-6 fatty acids, often in a healthy ratio. These fats are vital for brain, heart, and skin health. Hemp seeds also provide important minerals like magnesium, iron, and zinc. For further research into the impressive list of nutrients and bioactivities of hemp seeds, you can explore detailed findings from this study on hemp seed nutrition.

Conclusion: Chew for Maximum Benefit, Especially with the Shell

So, are you supposed to chew hemp seeds? The best practice is to chew your hemp seeds to maximize the nutritional benefits, especially if you are eating them with the shell still on. The fibrous outer shell of unhulled seeds can hinder nutrient absorption if not broken down, making proper chewing essential. With hulled hemp hearts, chewing is less critical because the soft kernel is already easy to digest. However, even with hemp hearts, thorough chewing aids digestion in general, but swallowing them whole will not cause you to miss out on their incredible nutritional content. Ultimately, the choice depends on your preference for texture and the type of seed you have, but a little chewing goes a long way toward a healthier, more beneficial experience.

Frequently Asked Questions

No, you don't have to chew hemp hearts. Their soft texture means they are easy to digest even if swallowed whole, though chewing will still aid the process.

If you don't chew unhulled hemp seeds, their tough, fibrous outer shell may prevent your body from fully absorbing the nutrients inside as they pass through your digestive system mostly intact.

Grinding unhulled hemp seeds is better for maximum nutrient absorption because it breaks down the hard outer shell. For hulled hemp hearts, grinding is not necessary but can change the texture.

The best way depends on the seed type and your preference. Hulled seeds are great for sprinkling on salads or blending in smoothies, while ground unhulled seeds are excellent for baking or adding to flour.

Consuming a large amount of hemp seeds, particularly unhulled ones, can cause digestive discomfort like bloating or nausea due to their high fiber content. Drinking plenty of water can help.

Hulled hemp seeds (hemp hearts) contain very little fiber because the fibrous outer shell has been removed during processing.

Hemp seeds are a complete protein, and a 3-tablespoon serving of hemp hearts contains nearly 10 grams of protein, making them an excellent plant-based source.