You’re probably familiar with sunflower seeds, chia seeds, and even pumpkin seeds. But hemp plants also produce edible seeds that can be used in a variety of ways—and the seeds happen to be nutrient powerhouses. Here’s the scoop on hemp seed benefits, as well as ways to incorporate the seeds into meals and snacks.
Hemp seeds are loaded with nutrients. A 3-tablespoon portion provides 166 calories with almost 10 grams of protein, 14 grams of anti-inflammatory fat, and just 2.5 grams of carb with 1 gram as fiber. Hemp seeds are also packed with key vitamins and minerals, including 100% of the daily value (DV) for manganese, a nutrient needed to maintain strong bones and produce collagen for healthy skin and joints.
With that portion of hemp seeds, you’ll also take in 25% of the DV for zinc, which supports immune function, and 10%-25% of the recommended intake for key energy-supporting B vitamins. Hemp seeds are also rich in a variety of antioxidants and protective bioactive compounds, according to a 2020 review published in the journal Nutrients.