Whole hemp seeds contain dietary fibre, and most of it sits in the outer shell. Hulled hemp seeds (hemp hearts) have had the shell removed and therefore contain considerably less fibre. If you want more fibre in your diet, choose whole, unhulled seeds over hulled ones. Below we go through the seed's actual fibre content, without health claims.
Do hemp seeds contain fibre?
Yes. Whole hemp seeds are a source of dietary fibre, and the fibre is found mainly in the hard outer shell. Approximate values per 100 g:
| Whole hemp seeds | Hulled (hemp hearts) | |
|---|---|---|
| Dietary fibre | approximately 25–28 g | approximately 3–4 g |
| Shell | Retained (fibre-rich) | Removed |
| Protein | approximately 25 g | approximately 31 g |
(Fibre values for whole seeds according to Callaway 2004; hulled according to USDA FoodData Central, FDC 170148. Values vary with variety and growing conditions.)
Hulled or whole hemp seeds for more fibre?
Whole, unhulled seeds. Since most of the fibre is found in the shell, whole seeds provide considerably more dietary fibre per 100 g than hulled hemp hearts, where the shell has been removed. Hulled seeds, in turn, have a higher proportion of protein and fat. Read more about the difference between hulled and unhulled hemp seeds.
How much hemp seed can you eat per day?
A common portion is 1–3 tablespoons (approximately 10–30 g) per day, sprinkled over food or in a smoothie. See how much hemp seed per day for portions and nutrition, and how to use hemp seeds for practical use.
Frequently asked questions
Are hemp seeds good for the stomach?
We make no health claims about the stomach or digestion. As a matter of fact, whole hemp seeds are a source of dietary fibre, while hulled hemp hearts contain considerably less fibre since the fibre-rich shell has been removed.
Do hulled hemp seeds contain fibre?
A little. Hulled hemp hearts contain approximately 3–4 g of dietary fibre per 100 g, compared with approximately 25–28 g for whole seeds, since the shell where the fibre is located has been removed.
Which hemp seeds have the most fibre?
Whole, unhulled hemp seeds, where the outer shell remains.
Sources
- Callaway, J.C. (2004), Hempseed as a nutritional resource: An overview, Euphytica 140:65–72
- USDA FoodData Central, 'Seeds, hemp seed, hulled' (FDC 170148)
- Swedish Food Agency (Livsmedelsverket), Kontrollwiki article 664, Hemp products