Understanding Hemp Hearts and Shelled Hemp Seeds
When exploring the health food market, you will likely find products labeled as "hemp hearts" and "shelled hemp seeds." The most important concept is that both names refer to the soft, creamy center of the hemp seed. During processing, the hard, fibrous outer shell is removed, revealing the nutrient-dense inner kernel. This process is called hulling or shelling, which modifies the seed's texture, nutritional profile, and culinary use.
The Anatomy of the Hemp Seed
To fully grasp the difference, it's helpful to know the whole hemp seed's anatomy. In its natural form, the entire seed is a small, brown, hard-shelled nut. The kernel, or "heart," is inside this protective layer. The hard shell remains intact when sold as whole seeds, like a sunflower seed. The shell is crunchy and may be hard to digest. The commercial process of making shelled hemp seeds, or hemp hearts, is designed to separate the shell, leaving the inner portion.
How are Hemp Seeds Processed?
The transformation from a whole hemp seed to a hemp heart involves a specific industrial process.
- Harvesting: Hemp plants grown for seed are harvested once the seeds have matured.
- Cleaning and Drying: After harvesting, the seeds are cleaned and dried to maintain their quality.
- Hulling/Shelling: The clean, dried seeds enter a mechanical dehulling machine. This equipment uses pressure to crack the hard outer shell without harming the soft interior. The result is a mix of cracked shells, whole seeds, and the hulled hearts.
- Separation: The mixture is then sorted. Techniques like aspiration channels, screens, and gravity separators are used to separate the lightweight shells from the dense kernels.
- Packaging: The cleaned and separated hemp hearts are then packaged for sale. The leftover shells, high in fiber, are often repurposed for products like hemp fiber or flour.
Culinary Uses and Textural Differences
The most noticeable difference between hemp hearts and whole hemp seeds is texture. Whole seeds have a hard, nutty crunch, making them less ideal for blending or baking. Hemp hearts are soft and tender, with a buttery-nutty flavor that is far more versatile.
- Hemp Hearts: Sprinkle these over salads, oatmeal, yogurt, and smoothies. They can also be baked into cookies, used to make nut-free hemp butter, or as a crunchy coating for meat or fish.
- Whole Hemp Seeds: Due to their tough shell, whole seeds are typically eaten roasted as a snack, or they can be soaked or ground to make flour, milk, or oil, where the shell's fibrous nature is more manageable.
Nutritional Comparison
While both forms are packed with nutrients, the removal of the outer shell concentrates some nutrients and eliminates others.
| Feature | Hemp Hearts (Shelled Hemp Seeds) | Whole Hemp Seeds |
|---|---|---|
| Key Characteristic | Soft, edible inner kernel with the shell removed. | The entire seed, including the hard outer shell. |
| Texture | Soft, tender, and slightly chewy. | Hard and crunchy. |
| Fiber Content | Lower fiber content as the shell is removed. Contains soluble and insoluble fiber from the inner seed. | Higher fiber content due to the presence of the hard, fibrous outer shell. |
| Protein Concentration | Higher percentage of protein per gram since the dense shell is removed. | Lower percentage of protein per gram due to the weight of the indigestible shell. |
| Essential Fatty Acids (Omegas) | Excellent source of omega-3 and omega-6 fatty acids. | Excellent source of omega-3 and omega-6 fatty acids. |
| Digestibility | Easier to digest, especially for those with sensitive stomachs. | The hard shell can be difficult to digest for some. |
| Culinary Versatility | Highly versatile for use in smoothies, salads, and baked goods. | Less versatile for direct consumption; often used for grinding into flour or for oil extraction. |
Which one should you choose?
The best choice between hemp hearts and whole hemp seeds depends on your dietary needs. For maximum fiber, the whole seed is the better option. Hemp hearts are the winner if you prioritize protein and digestibility. If convenience and versatile cooking are important, hemp hearts' soft texture makes them a practical pantry staple.
The Final Verdict
In conclusion, understanding the difference between hemp hearts and shelled hemp seeds reveals they are fundamentally the same product, just at different stages of processing. The name “shelled hemp seeds” precisely describes the product, while “hemp hearts” is a common and affectionate nickname for the same food. Your decision to choose one over the other will come down to personal preference regarding texture, fiber intake, and how you plan to use them in your kitchen. Both options deliver the powerful nutritional benefits that make hemp seeds a true superfood.
Frequently Asked Questions
Is it okay to eat hemp seeds with the shells on?
Yes, it is perfectly safe to eat whole hemp seeds with the shells on. However, the outer shells are very hard and can be quite crunchy, and some people find them difficult to digest.
Why are they called 'hemp hearts'?
The term "hemp hearts" refers to the soft, pale, and tender inner core of the hemp seed that remains after the hard outer shell has been removed, a process known as hulling.
Do hemp hearts have the same nutrients as whole hemp seeds?
They have a similar nutritional profile, but not identical. Hemp hearts are higher in protein and fat by weight since the dense, fibrous shell is removed, but they contain less total dietary fiber than whole seeds.
Which is better for digestion, hemp hearts or whole seeds?
Hemp hearts are generally easier to digest because the hard outer shell, which is high in insoluble fiber, has been removed. Whole seeds can sometimes cause digestive discomfort in large quantities.
Do hemp hearts or seeds contain THC?
No, hemp hearts and seeds do not contain any significant amounts of THC, the psychoactive compound found in marijuana. Industrial hemp varieties, from which these seeds are harvested, contain less than 0.3% THC.
How can I use hemp hearts in my cooking?
Hemp hearts are incredibly versatile. You can sprinkle them over salads, yogurt, and oatmeal, blend them into smoothies, or use them as a nut-free crust for savory dishes.
What are some common uses for whole hemp seeds?
Whole hemp seeds are often used for grinding into flour, pressing for oil, or making plant-based milk. They can also be roasted and eaten as a crunchy snack.
Should I refrigerate hemp hearts?
Yes, due to their high content of delicate omega-3 and omega-6 fatty acids, it is recommended to store hemp hearts in a cool, dark place or in the refrigerator after opening to prevent them from going rancid.
