Hulled hemp seeds: are they beneficial?

Are hulled hemp seeds beneficial?

These are the benefits of hemp seeds that (perhaps) you hadn’t thought of

Are hulled hemp seeds good for you?

If you have decided to open this article, it has intrigued you too.

Indeed, it is a superfood with multiple properties and numerous potential benefits.

I guess you are now wondering what they are.

For this reason, we have compiled salient information on the benefits of hemp seeds, all of which every interested person should know.

Hulled hemp seed

What are hulled hemp seeds, and how are they used in cooking?

First of all: what are hulled hemp seeds?

They are nothing more than the white inner pulp or nut of the hemp seed without the shell and are obtained by a mechanical process without heating.

You should know that they are a superfood with various uses.

They can be:

  • eaten as a snack;
  • sprinkled on other foods, such as fruit or vegetables;
  • used as a garnish in the preparation of a wide range of foods and salads;
  • mixed with sauces, marinades, yoghurt, energy drinks or smoothies;
  • used in the preparation of bread, muffins or biscuits.

Furthermore, hulled hemp seeds are the main ingredient for producing lactose-free hemp drinks.

At this point, however, you might be wondering whether cannabis seeds have psychoactive effects.

The answer is no.

Although they are always part of the plant, the seeds contain only a few traces of tetrahydrocannabinol (also known as THC), the primary psychoactive ingredient in cannabis.

Read also: Flowering marijuana: all about the flowering phase

Hulled hemp seed: health benefits

Hemp seeds are rich in nutrients.

Consider that a serving of three tablespoons (about 25 grams) provides 166 calories and approx:

  • 10 grams of protein;
  • 14 grams of fat;
  • 2.5 grams of carbohydrates;
  • 1 gram of fibre.

In addition, they are rich in key vitamins and minerals: in fact, they contain 100 per cent of the required daily value (DV) of manganese, a nutrient needed to maintain strong bones and produce collagen for healthy skin and joints.

With the same hemp seeds mentioned above, you also get 25% of the DV of zinc, which supports immune function, and 10%-25% of the recommended intake of B vitamins, which are essential for energy support.

These seeds are a good source of the B vitamin complex, which is necessary for energy production, a healthy nervous system and good digestion.

In particular, they contain:

  1. nainicin (vitamin B3);
  2. an excellent amount of thiamine (vitamin B1);
  3. vitamin B6;
  4. folic acid (vitamin B9).

Remember that a 30-gram portion provides 10% niacin, 30% thiamine, 20% vitamin B6 and 15% folic acid of the recommended daily intake.

But that is not all.

Hulled hemp seeds are free of gluten, cholesterol, sodium and lactose.

As a plant-based food product, it is excellent for people with food intolerances and various other dietary needs.

As a source of polyunsaturated essential fatty acids, it provides 10 g of Omega-6 and 3 of Omega-3 in each 30 g portion.

They have a high percentage of phosphorus, which, together with calcium, is an essential nutrient for the development of bones and teeth.

Hemp seeds are also rich in a number of antioxidants and protective bioactive compounds, according to a 2020 review published in the journal Nutrients and magnesium. This mineral promotes learning, memory, mood and healthy sleep.

But what do they taste like?

Hemp seeds, which can also be labelled as ‘hemp hearts’ (i.e. hulled hemp seeds), have a delicate nutty flavour and a crunchy texture. They can be eaten as they are or incorporated into various dishes.

For breakfast, they can be included in smoothies or sprinkled on cereals, oatmeal, açaí bowls, yoghurt, fresh fruit or avocado. Alternatively, they can be added to salads, hummus, cooked vegetables, falafel and salad or as a garnish on almost any dish, from soup to stir-fry.

Finally, hemp seeds can be used in pancakes and baked goods such as bread, biscuits and muffins.

Hulled hemp seed bread

Hemp seeds: these other uses in cooking

In addition to seeds, hemp can be consumed in the form of oil, milk and protein powder, each with nutritional benefits.

Let’s go in order.

Cold-pressed hemp seed oil can be used in smoothies, salad dressing, and as a pesto and side dish for cold-marinated vegetables. Like hemp seed, the oil offers excellent anti-inflammatory benefits.

Hemp milk can be consumed like any other vegetable milk: in coffee, in smoothies, in cereals, in oats, or to prepare sauces and soups: this drink, as well as the seeds from which it is made, has a good amount of magnesium.

Then there are protein powders that can be added to many foods, such as:

  • milkshakes;
  • pancakes;
  • oatmeal;
  • baked goods;
  • chia pudding;
  • savoury soups.

Like hemp seeds, protein powder contains key nutrients, including manganese, magnesium, zinc and potassium.

Read also: Dull trichomes: what it means and how to interpret their appearance


In this article, we have discussed the potential benefits of hulled hemp seeds.

As yet, there need to be more human studies linking the consumption of hemp-based foods to specific health outcomes. Researchers state that more research and knowledge are required on the benefits of hemp seeds and their potential use as functional foods.

However, it is known that these small foods, as well as other hemp products, are rich in nutrients and antioxidants and can be enjoyed in various ways. The anti-inflammatory fats, high-quality plant proteins and the wide range of minerals and vitamins in hemp foods make them a nutritious choice with potential health benefits. Moreover, they offer an easy way to increase the intake of plant-based foods.