How To Use Hemp Hearts | What Are Hemp Hearts & Nutrition Facts

Hemp hearts are one of those “teeny tiny seed things” that seem to have an increase in popularity as of late but not without great reason.

For those who follow a plant based diet, hemp hearts are a way to increase your omega-3 fatty acid intake as well as increase your protein.

But what ARE hemp hearts exactly? 

Note: Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I will receive an affiliate commission at no extra cost to you. All opinions remain my own.

What Are Hemp Hearts?

Hemp hearts is the soft inner portion of the hemp seed.

These little guys have a very mild nutty flavor but are easily mixed into things without anyone noticing.

Containing all nine amino acids, hemp hearts are a great thing to add to your daily diet!

RELATED: How To Get Your Kids To Eat Healthy (hack)

Health benefits of Hemp hearts

Here I want to share with you the health benefits and nutrition facts of hemp hearts. I hope that this sheds light on just how jam packed these little seeds are with goodness.

Complete nutrition facts of hemp hearts

In 1 serving (3tbsp) of hemp hearts you are getting: 

  • 10g of Protein
  • 1g of Fiber
  • 15g of Fat 
  • 1g of Carbohydrates
  • 180 calories

Vitamins & Minerals (% of DV) in hemp hearts include:

  • Iron at 20%
  • Manganese at 100%
  • Potassium at 8%
  • Phosphorus at 35%
  • Folate at 10%
  • Vitamin B6 at 10%
  • Magnesium at 45%

Most importantly and most recognized is the amount of Omega 3 and 6 in hemp hearts. Combined there is a total of 12g of Omega 3 & 6 making it a great source for vegans!

Nutritional data source


  • Great source of healthy fats
  • Another plant-based protein source
  • Contains all essential amino acids (source)
  • Help with brain health
  • Can reduce inflammation (source)

How can you use Hemp Hearts?

There are so many ways to use hemp hearts and, in our kitchen, using them became second nature. Many already know about hemp milk but did you know there are tons of other ways to use hemp seeds?

Here are 10 EASY ways to use hemp hearts especially as a busy mama!

  1. Mix into hummus or guacamole (LOVE this hack for kids)
  2. Add to pancakes
  3. Use hemp protein powder
  4. Try hemp oil
  5. Stir into pasta sauce or your favorite salad dressing
  6. Sprinkle on top of your favorite dishes
  7. Make plant-based nut parmesan
  8. Blend into smoothies or shakes
  9. Energy bite or granola bar recipes
  10. Chocolate hemp seed butter - I’ve never tried this but I saw it on Pinterest and had to let you know about it.

There are so many easy ways to use hemp hearts and the key here is to be creative! They don’t have much of a flavor so you can really sneak them into anything.


Storing hemp hearts the right way is so important so they last longer and stay fresh. If your hemp hearts are in a sealed bag there is no need to put them in the fridge. You can keep them in the sealed bag until you open them.

Once the bag is open here is what you will want to do:

  • Choose to leave them in the bag or put them in a glass jar
  • Make sure that whatever they are stored in SEALS closed
  • Store in the refrigerator
  • For long term storage, put the sealed container in the freezer

We store ours in the jars above and have been for a few years. It works great and keeps them fresh. I also love how easy it is to scoop some out.

TIP: If you sort multiple things in similar jars, do like we did and put a small (R) to indicate you should store in the refrigerator. Other items you might store in the fridge are hemp seeds and cashews.


So where do we get our hemp hearts? What brand do we choose?

The brand that we use and trust is Manitoba Harvest. We have used their products for 5+ years and find they are the best price and quality. In addition to the hemp hearts, they have a huge line of hemp-based products from bars to protein powder to CBD oil.

Random side note: I had the honor of being a hemp ambassador in 2019 and was even featured in an exclusive interview on their website about my experience trying their CBD oil! I love their products and will forever stand by what they offer.

These are my favorite hemp hearts and the ones I highly recommend! (Shop on Amazon)

Hemp hearts are simple to use but because they are often not a main ingredient in an recipe, it may be challenging to find “hemp heart” recipes on Pinterest. Hopefully these photos below will help you get some ideas.

Here are a few ways we like to use hemp hearts for our family.

My wish is that the photos above help show you how easy it can be to use hemp hearts in your everyday meals. If you are a mama of toddlers, you should definitely use hemp hearts daily. Healthy “sprinkles” are where it’s at!

But of course, if you are concerned for any reason, definitely talk to your child’s pediatrician.

What’s your favorite way to use hemp hearts? If you’ve never tried them before, will you give them a go?!

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