What is the difference between hemp seeds and hemp hearts nutrition?

December 8, 2025 •

5 min read

Hemp hearts are simply hulled hemp seeds, and this seemingly small difference leads to a significant nutritional variation, most notably in their fiber content. While both offer a powerful nutrient boost, the decision of which to use often comes down to specific dietary goals and intended applications.

Quick Summary

The nutritional contrast between hemp seeds and hemp hearts primarily revolves around the fibrous outer shell. Hulled hemp hearts contain less fiber but offer a higher concentration of protein and healthy fats by weight compared to the whole seeds.

Key Points

Processing is the Key Difference: Hemp hearts are hulled hemp seeds, with the hard outer shell removed, while hemp seeds are the whole, untouched seed.
Fiber Content Varies Significantly: Whole hemp seeds have much more fiber due to their outer shell, while hulled hemp hearts have significantly less.
Hearts Have Higher Nutrient Density: By weight, hulled hemp hearts have a higher concentration of protein and healthy omega fatty acids because the lighter, fibrous shell is removed.
Texture Influences Use: The hard shell makes whole hemp seeds crunchy, while hemp hearts are soft and chewy, making them more versatile for many recipes like smoothies or yogurt toppings.
Easier Digestion for Hearts: The removal of the outer shell makes hemp hearts easier to digest for those with sensitive digestive systems.
Both are Nutritionally Valuable: Regardless of the form, both hemp seeds and hemp hearts are excellent sources of minerals like magnesium, iron, and zinc.

Understanding the Basics: What Are Hemp Seeds and Hemp Hearts?

At their core, hemp seeds and hemp hearts are two different forms of the same ingredient, derived from the Cannabis sativa L. plant, but with negligible amounts of THC. A hemp seed is the whole, complete seed, encased in a hard, fibrous outer shell. This shell is edible but provides a crunchy, sometimes gritty, texture that many people find undesirable. Hemp hearts, also known as hulled hemp seeds, are the soft, creamy inner kernel that remains after the hard outer shell has been removed. The processing to remove the shell, which involves mechanical dehulling, fundamentally alters the nutritional composition, texture, and how each product is best used in cooking.

The Processing Difference

The process of creating hemp hearts involves carefully removing the tough outer hull without damaging the inner, nutrient-dense kernel. Specialized machinery separates the lighter, fibrous shells from the heavier, denser hearts, which are then cleaned and packaged. This processing step is what concentrates the protein and fat content in the hearts, while also removing the majority of the insoluble fiber found in the shell.

The Key Nutritional Differences

The most significant nutritional split between hemp seeds and hemp hearts lies in three major areas: fiber, protein, and fat. While they share many of the same vitamins and minerals, the removal of the shell significantly shifts their macronutrient profile per serving.

Fiber Content

Since the outer shell of the hemp seed is almost entirely fibrous material, this is where the most dramatic nutritional difference lies.

Hemp Seeds (Whole): The whole seed contains a high amount of dietary fiber, both soluble and insoluble. This makes them excellent for digestive health, promoting regularity, and contributing to feelings of fullness. However, the high fiber content can make them difficult for some people to digest, leading to potential stomach discomfort.
Hemp Hearts (Hulled): With the shell removed, hemp hearts contain significantly less fiber than their whole counterparts. A standard three-tablespoon serving still offers a modest amount, but it is not nearly as fiber-rich as the whole seed. This makes them more digestible for those with sensitive stomachs and gives them a smoother texture ideal for blending.

Protein and Fat Concentration

While both are excellent sources of plant-based protein and essential fatty acids, the removal of the shell concentrates these nutrients in the remaining kernel.

Hemp Seeds (Whole): Whole seeds contain a complete protein profile, but the protein and fat are distributed across the entire seed, including the shell.
Hemp Hearts (Hulled): By weight, hulled hemp hearts contain a higher concentration of protein and healthy fats. For example, a three-tablespoon serving can deliver around 10 grams of protein, making them an extremely efficient source of plant-based protein. They also have an ideal 3:1 ratio of omega-6 to omega-3 fatty acids, which is excellent for heart health.

Comparison of Micronutrients

In terms of minerals, both hemp seeds and hearts are nutritional powerhouses, though the concentration can differ slightly. Both are rich in magnesium, manganese, iron, and zinc. The difference is not as pronounced as it is for fiber, protein, and fat, but because the shells are gone in hemp hearts, the nutrient density of the remaining kernel is higher. For example, a single serving of hemp hearts can provide a significant portion of your daily mineral requirements, such as 50% of the daily value for magnesium and 27% for zinc.

Hemp Seeds vs. Hemp Hearts: A Comparison Table


Feature	Hemp Seeds (Whole)	Hemp Hearts (Hulled)
Processing	Untouched; includes the hard outer shell.	Mechanically hulled, with the outer shell removed.
Texture	Crunchy and firm, similar to a sunflower seed.	Soft and chewy, with a mild, nutty flavor.
Fiber	Very high due to the presence of the shell.	Significantly lower than whole seeds.
Protein/Fat	A great source, but less concentrated by weight.	Higher percentage of protein and healthy fats by weight.
Digestion	Can be more difficult to digest for some individuals.	Easier to digest and suitable for sensitive stomachs.
Culinary Use	Can be ground into flour or used for a crunchy topping.	Versatile for smoothies, salads, yogurt, and baking.

How to Choose and Use Hemp Products

The choice between whole hemp seeds and hulled hemp hearts depends on your dietary needs and culinary goals. If maximum fiber intake and a crunchy texture are your priority, the whole seed is the way to go. If you want a smoother, more digestible product with a higher concentration of protein and fat, hemp hearts are the better choice. For instance, athletes or those seeking to increase protein intake might prefer hemp hearts for their higher protein density. For a morning oatmeal that requires significant fiber, the whole seed is superior.

Applications of Hemp Hearts

Smoothies: The soft texture of hemp hearts blends seamlessly, adding a creamy, nutty flavor and a boost of protein and healthy fats.
Salad Topping: Sprinkle them on salads for a boost of nutrients and a mild, pleasant crunch.
Baking: Incorporate them into baked goods like muffins or cookies for added protein and moisture.
Yogurt & Cereal: Stir them into yogurt, oatmeal, or granola for a nutritious addition.

Applications of Hemp Seeds (Whole)

Homemade Hemp Milk: When soaked and blended, whole hemp seeds can be used to make a creamy, plant-based milk.
Hemp Flour: The entire seed can be ground to produce a high-fiber flour for baking.
Trail Mix: Use them as a crunchy, high-fiber addition to trail mixes.

Conclusion: A Matter of Preference and Purpose

Ultimately, the question of what is the difference between hemp seeds and hemp hearts nutrition is a matter of processing. One is the whole, fiber-rich seed, and the other is the hulled, more protein- and fat-dense kernel. Both are exceptionally healthy and versatile ingredients, and understanding their subtle nutritional and textural differences allows you to make an informed choice for your personal dietary needs. Whether you prioritize fiber or seek higher protein density, both forms of hemp offer a fantastic way to boost your nutrient intake. For more information on the health benefits of hemp seeds, check out this guide on WebMD.

Frequently Asked Questions

Yes, both hemp seeds and hemp hearts are derived from the Cannabis sativa L. plant. The difference is that hemp hearts are the seeds with their outer shell removed, while hemp seeds are the whole seed.

Hemp hearts (hulled) have a higher concentration of protein by weight compared to whole hemp seeds, as the removal of the fibrous shell concentrates the protein in the kernel.

Whole hemp seeds are a superior source of dietary fiber, as the hard, fibrous outer shell contains a significant amount of it. Hemp hearts have much less fiber.

For some uses, like smoothies, they can be used interchangeably, but their different textures make them unsuitable for others. Hemp hearts' softness is great for blending, while the crunch of whole seeds might be preferred for certain toppings.

Neither is inherently 'healthier'; the best choice depends on your specific nutritional goals. Choose whole seeds for higher fiber and hearts for a more concentrated source of protein and fat.

Hemp hearts offer a superior mineral profile in many aspects when compared to other popular seeds like chia, flax, and sesame. For example, a single serving provides a higher percentage of manganese, magnesium, zinc, and iron.

To preserve freshness and prevent rancidity, both hemp hearts and hemp seeds should be stored in an airtight container in a cool, dark place. The refrigerator or freezer can extend their shelf life.

Yes, the protein found in hemp hearts is highly digestible due to the presence of easily absorbed proteins like edestin. The removal of the hard outer shell further enhances digestibility.