Hemp seeds, peeled, raw (organic?)

Peeled hemp seeds are obtained from industrial hemp ( Cannabis sativa var. sativa ). The protein-rich seeds contain many unsaturated fatty acids in a good omega-6 to omega-3 fatty acid ratio. They are only raw if peeled gently. Organic quality is preferable as it is produced without the use of pesticides.

Use in the kitchen

Shelled hemp seeds are light beige to white. Unpeeled hemp seeds are brown to green-gray in color and are sometimes known as hemp nuts. In shelled form, they are much more popular with consumers because they taste more delicate and fine and are easier to digest due to the lower fiber content. The nutty, oily flavor of shelled hemp seeds is even more intense than that of unpeeled ones. Hemp seeds are gluten-free and lactose-free.

Hemp seeds are perfect as a snack between meals. They add a special touch to smoothies, shakes and muesli; for example, pea muesli can be enhanced with half a tablespoon of peeled or unpeeled hemp seeds.

Pureed, they make a delicious spread (with zucchini and spring onions ), or you can make pesto (with basil, parsley, garlic ). Hemp seeds also taste good in baked goods, or they can be used as a topping to flavor salads, pasta, grain dishes, soups, or dressings. The peeled seeds are used to make hemp flour, hemp butter (similar to peanut butter ), or hemp soup. Because the shell has been removed, these hemp seeds are particularly useful for making a hemp drink (drinking hemp, hemp milk), whose white color is reminiscent of milk. Hemp oil, which is obtained through a cold-pressing process, also tastes excellent and is very healthy, but is not suitable for frying. The resulting press residue can be used as hemp flour for baking.

Vegan recipe for hemp porridge with hemp seeds

Ingredients: 300 ml almond milk, 8 tbsp peeled raw hemp seeds, 3 tbsp crushed flax seeds, 2 tbsp chia seeds, 1 tbsp maple syrup .

Preparation: Boil all the ingredients (except maple syrup) in a saucepan and let the mixture simmer until the porridge has a thick consistency. To retain at least some of the healthy ingredients of the (organic?) hemp seeds, you can add a few tablespoons of hemp seeds afterwards. Depending on your taste, you can sweeten with maple syrup and then enjoy. This porridge has a very low carbohydrate content and the protein content is particularly high.

Vegan recipe for hemp butter made from hemp seeds

Ingredients: 300 g peeled hemp seeds (raw).

Preparation: Put the hemp seeds in a high-performance blender and puree until the desired consistency is achieved. If desired, you can refine the puree with a tablespoon of hemp oil and a pinch of sea salt . Hemp butter tastes great as a spread, is suitable as a base for sauces, dips, dressings or as an ingredient in baked goods.

For a fine dip, add 1 avocado, 1-2 teaspoons of miso paste, 1 tablespoon of lemon juice, salt andpepper to 2 tablespoons of hemp butter. Puree this in a blender until it becomes a creamy paste.

Vegan recipes with shelled hemp seeds can be found under the note: " Recipes that have the most of this ingredient ".

Purchasing - Storage

Coop, Migros, Spar and Hofer offer peeled hemp seeds all year round, often in organic quality. These are not part of the standard range at Denner, Volg, Aldi, Lidl, Rewe, Edeka and Billa . Always organic, sometimes even Demeter, you can find peeled (and unpeeled) hemp seeds in health food stores, organic shops or organic supermarkets, such as Denn's Biomarkt or Alnatura . Hemp seeds can also be purchased online, where the country of origin is often listed. Since the area of cultivated hemp is also increasing in Europe, there are increasingly regional products available to buy. The prices often vary greatly, so it is definitely worth comparing prices.

When buying, pay attention to the country of origin; subsidies often mean that hemp seeds grown in Europe can also be found. Organically produced, non-heat-treated hemp seeds are preferable.

Peeled hemp seeds are no longer capable of germinating.

The availability of peeled hemp seeds varies depending on the size of the store, catchment area, etc. Our recorded food prices for the DA-CH countries can be found above under the ingredient image - and by clicking on them you can see their development at various suppliers.

Wild to find

The wild hemp ( Cannabis sativa var. spontanea ) can be found in almost all temperate to tropical climates in cultivated and wild form. Wild hemp grows to around 3 meters, which is less tall than cultivated hemp, and the seeds are also somewhat smaller. ¹

Storage tips

Like all seeds, hemp seeds should be stored in a dry, cool place and protected from light. Shelled hemp seeds last for about 3-4 months after opening, and up to a year in the refrigerator. Before using, smell the seeds to see if they are still fresh or have a rancid taste. Unpeeled seeds last much longer (about 2 years) as long as the shell remains intact.

Ingredients - Nutritional values - Calories

Peeled hemp seeds have a very high energy content of 553 kcal/100g. This is mainly due to the high fat content of 49 g/100g, which corresponds to 69.6% of the daily requirement. Peeled hemp seeds contain a high protein content (32 g/100g). Thefiber content is 4 g/100g, significantly less than in unpeeled hemp seeds . Carbohydrates are contained at 8.7 g/100g. ³

The seeds contain all eight amino acids essential for humans. This makes them particularly suitable as a source of protein. They contain proteins such as globulin edestin and are very easy to digest, but the low lysine content reduces the protein value somewhat. ⁴ Lysine can be compensated for well with pulses, millet or rice .

With 8.7 g/100g, hemp seeds are rich in alpha-linolenic acid (omega-3). Linoleic acid (omega-6) is contained at 27 g/100g. Thanks to the ratio of around 3:1 (LA:ALA), hemp seeds are considered very healthy (see effects on health).

Peeled hemp seeds contain 7.6 mg/100g such as quinoa . The manganese content is significantly higher in the unpeeled hemp seeds at 7.6 mg. Particularly good sources of manganese are wheat germ (13 mg), wheat bran (12 mg), teff (9.2 mg) and pine nuts (8.8 mg). Spices and dried herbs also contain a lot of manganese. ³

Manganese is present at 7.6 mg/100g. Teff (9.2 mg) and poppy seeds (6.7 mg) have similar values. Wheat germ (13 mg) contains particularly high levels of manganese. ³

At 700 mg/100g, the magnesium content is particularly high. This corresponds to 187% of the daily requirement. Wheat bran (611 mg) and dried pumpkin seeds (592 mg) are also rich in magnesium. ³

It also contains large amounts of thiamine (vitamin B₁ ) . The 1.3 mg/100g corresponds to 116% of the daily requirement. Macadamia nuts (1.2 mg), sunflower seeds (1.5 mg) and linseed (1.6 mg) have similar contents. Yeast flakes are particularly rich in thiamine with 41 mg/100g. ³

The complete ingredients of shelled hemp seeds, the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Effects on health

Are hemp seeds healthy? Hemp seeds have a favorable ratio of omega-6 to omega-3 fatty acids at 3:1. The ratio between the pro-inflammatory omega-6 fatty acids (linoleic acid, LA) and the anti-inflammatory omega-3 fatty acids (alpha-linolenic acid ALA) is important for maintaining health. Flax seeds have an even better omega-6 to omega-3 ratio at 1:4 (LA:ALA) and chia seeds at 1:3.

Linoleic acid forms arachidonic acid (ARA), which is converted into hormone-like eicosanoids that have an inflammatory and vasoconstricting effect, promote arteriosclerosis and the sensation of pain. Alpha-linolenic acid forms eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), which form eicosanoids that have anti-inflammatory, antithrombotic and bronchodilating and vasodilating effects. Since both conversion processes use the same enzymes, they compete with each other. ⁹

For health reasons, it is therefore advisable to consume equal amounts of linoleic acid (omega-6) and alpha-linolenic acid (omega-3) in the diet. However, in the Western diet, the pro-inflammatory omega-6 fatty acids usually predominate compared to the anti-inflammatory omega-3 fatty acids. According to Dr. Michael Greger, the ideal omega-6 to omega-3 ratio is 1:1 in order to maintain a balance between the two conversion processes in the body. The guidelines of the Federal Nutrition Commission ( EEK ) are less strict and recommend that the ratio be reduced to at least 5:1. ⁷

Which is better, shelled or unpeeled hemp seeds? Unpeeled hemp seeds have a higher fiber content, which supports digestion and helps cleanse the intestines. A high fiber content in the diet also increases the feeling of satiety and blood sugar levels remain more stable. However, too many unpeeled hemp seeds can cause an unpleasant feeling of fullness and flatulence. Therefore, you should start with smaller amounts and, depending on your tolerance, increase to a maximum of 1 tablespoon of unpeeled hemp seeds. Shelled hemp seeds are easier to digest due to the lower fiber content.

Hemp seeds can be purchased in regular grocery stores. Cannabis products such as flowers and leaves can sometimes be found in specialty stores. In most countries, a doctor's prescription is required to purchase cannabis products containing THC, as these products are prohibited under the Narcotics Act. "Medical cannabis" is used in medical practice to treat chronic pain, spasticity and cramps, as well as nausea and loss of appetite caused by chemotherapy. ⁶

Secondary plant substances

Many of the health effects of hemp seeds can be attributed to the secondary plant substances they contain. Our article on secondary plant substances provides an overview of the classification of substance groups, their occurrence in foods and possible effects on humans.

Hemp seeds (unhulled and shelled) contain, among others, the following secondary plant substances:

• Isoprenoids: Terpenes: Monoterpenes (Myrcene, Limonene); sesquiterpenes (α-caryophyllene, α-caryophyllene, β-caryophyllene); diterpenes (phytol, neophytadienes); tripertenes (Friedelin, Epifriedelanol); triterpenoids (steroids); Tetraterpenes and terpenoids ( carotenoids ) ¹⁵
• Polyphenols: Phenolic acids: Hydroxybenzoic acids (gallic acid); Flavonoids: Flavonols (kaempferol, quercetin), flavones (luteolin), flavanones (naringin, naringenin); Lignans (lignanamides); Stilbenes (dihydrostilbenes including cannabistilbene I, cannabistibene II) ^8.15
• Protease inhibitors: phytic acid

However, it should be noted that the composition of secondary plant substances in hemp seeds can vary depending on the variety, time of harvest and growing conditions. Therefore, quantities are only of limited use and should only be understood roughly. ⁸

The available studies often do not differentiate between unpeeled and peeled hemp seeds. However, it was found that the shell has a higher total phenol content than just the kernel of the oat seeds. For nutritional reasons, you should therefore prefer unpeeled hemp seeds . ⁸ Polyphenols have an antioxidant effect, ie they bind free radicals and oxidants and thus reduce oxidative cell stress. In the long term, oxidative stress leads to chronic diseases. ⁹

Phytocannabinoids (transformation products of some terpene phenols) have so far only been found in hemp. ¹⁰ Hemp produces the cannabinoids in the glandular hairs in the area of the inflorescence. They are also present in small quantities in leaves and stems. ^15,26

The effects of THC (tetrahydrocannabinol) are euphoric, stimulating, muscle-relaxing, antiepileptic, anti-nausea, appetite-stimulating, bronchodilator, blood pressure-lowering, mood-enhancing and pain-relieving. CBD (cannabidiol) has no psychoactive effect, but has a sedative and pain-relieving effect. CBN (cannabinol) is slightly psychoactive, lowers intraocular pressure and is antiepileptic. CBG (cannabigerol) is not psychoactive, but has a calming, antibiotic and intraocular pressure-reducing effect. CBC (cannabichromene) is also calming and promotes the pain-relieving effect of THC. ^1.15

Dangers - Intolerances - Side effects

Hemp is considered a mild allergen, although severe allergic reactions have been documented in a few cases. However, these often affect hemp containing THC. Known hemp allergens are mainly found in roots, leaves and flowers. Hemp seeds contain only one known allergen. ²²

Do peeled hemp seeds have an intoxicating effect? Hemp seeds contain little or no THC (tetrahydrocannabinol). ¹⁹ However, during harvesting, the seeds can become contaminated by the leaves and flowers, which contain cannabinoids. This is why hemp seeds and hemp seed oil can contain THC, and in some cases they even exceed the maximum permitted level. Contamination can be reduced and avoided through process-related measures. ¹⁷

Folk medicine - natural medicine

Rubbing cannabinoid-containing hemp extracts ( Cannabis sativa ssp. indica ) into injured muscles and tendons is said to have a soothing effect on severe pain. ¹¹ Cannabis ruderalis was used in Mongolian and Russian folk medicine to treat depression. The THC content is around 40%. ¹

The flowers and leaves of the female plant were used in China and Egypt as an antispasmodic and sedative. ¹³

Ecological footprint - animal welfare

The _CO2 footprint is primarily used to assess the climate friendliness of a food product. This depends on various aspects such as cultivation method (conventional/organic), seasonality, country of origin, processing, transport and, if applicable, packaging.

Carboncloud gives a value of 1.33 to 2.63 kg CO ₂ eq/kg for hemp seeds ex field (Northern Europe or Europe). Flaxseeds have a slightly lower value between 1.07 and 2.58 kg CO ₂ eq/kg (Southern Europe). ¹⁸

Hemp seeds have an average water consumption of 3685 l/kg. In comparison, poppy seeds consume 2188 l/kg, linseed 5158 l/kg and sesame seeds 9371 l/kg. ²⁰

For detailed explanations of various sustainability indicators (such as ecological footprint, _CO2 footprint, water footprint), see our article: What does the ecological footprint mean?

Animal welfare - species protection

Although industrial hemp does not produce fragrant nectar or offer colorful petals, bees are attracted to hemp. Hemp plants do not actually depend on bees for pollination because they use wind pollination. The male plants also produce a lot of pollen - and this serves as a source of protein for the bees. When they are in bloom, there is hardly any other food available for bees, which is why hemp is an excellent source of food in late summer. Bees lack cannabinoid receptors, which is why there is no need to worry about a relaxing or intoxicating effect on bees. ²¹ According to Rätsch, the honey produced from it can be quite psychoactive - depending on the type of hemp grown. ¹

Worldwide occurrence - cultivation

Hemp is one of the oldest plants domesticated by humans. Through artificial selection, a wide range of varieties and biotypes have been created for various uses such as fiber, food, medicine and drugs. ²³

In the 20th century, the systematics within the genus Cannabis was controversial. In addition to the model of three different species, there was also a description of it as a single species with numerous subspecies. Today it is assumed that hemp ( Cannabis ) is a monospecific species. These are divided into narcotic subspecies (drug hemp with a THC content of more than 1%) and non-narcotic subspecies (fiber hemp, industrial hemp with a THC content of less than 0.2%), with domesticated and ruderal varieties of each. ^23,17 Two known subspecies are Cannabis sativa ssp. sativa (European Gene Center) and Cannabis sativa ssp. indica (Asia Gene Center). ²³ Both can have low and high THC and CBD contents and there are many hybrids. A possible third subspecies is Cannabis sativa ssp. ruderalis, although this is often considered a variant of Cannabis sativa ssp. sativa and not a separate subspecies.

The ancestor of today's cannabis plants comes from the region around Tibet. The time and place of domestication are the subject of research, although it is assumed to have occurred in central/southeast China and/or the Caucasus region. ²³

Hemp collected in the wild was used to produce fiber in Georgia around 30,000 years ago. ² Finds show that hemp has been cultivated in China for around 5,000-6,000 years. From ancient times to the present day, hemp has been used to make clothing, hemp ropes, cords, ship rigging, bandages and paper. ¹² In Europe, hemp was also used as the most important textile fiber until the 19th century. ¹³ Since the mid-1980s, the cultivation of industrial hemp has been increasing again and in the 1990s the EU states even subsidized its cultivation very intensively. The fibers are now used primarily in textile production and also as insulation material. ¹⁴

Cultivation - Harvest

Hemp plants are annual and usually dioecious (male and female plant). ²³

In Germany (and other EU countries), the cultivation of fiber or industrial hemp (with THC content below 0.2%) has been permitted again since 1996. ¹⁷

Sowing takes place between mid-April and May using grain drills. Hemp is very easy to care for, there is hardly any need for weed control and, due to its insect-hostile ingredients, hardly any plant protection measures are required. The deep-growing roots loosen the soil, which is particularly useful when crop rotation is taking place. ⁵ As a self-tolerant plant, hemp also accepts cultivation on the same area for several years in a row.

The seeds are harvested from September onwards, when the seeds fall out of the flower head when shaken. There is no regular ripening, which makes it difficult to determine the time of harvest. Combine harvesters are used to cut off the top part of the hemp plant. After threshing, the hemp seeds are cleaned and then dried. The hemp seeds are peeled by stirring under pressure, which separates the hard shell from the kernel. ²⁷

Risk of confusion

It is most likely to be confused with THC-containing hemp, which plays a role as a drug and medicinal plant. The cultivation of this type of hemp is prohibited by law in most countries.

Further information

Hemp seeds come from industrial hemp ( Cannabis sativa ssp. sativa ), which belongs to the genus Cannabis or the family of hemp plants (Cannabaceae). Thanks to breeding, there are now a large number of cannabis varieties with different levels of THC and CBD.

The cultivation and consumption of hemp are regulated by law and are based on the THC value. The limit is regulated differently in many countries. Since 2024, the cultivation of THC-containing hemp for personal consumption has been permitted in Germany. ²⁴ In Switzerland, the THC value must be below 1% and in Austria below 0.3%. ^25,26

Alternative names

In addition to hemp seeds, you can also find the name hemp nuts and, rarely, hemp hearts. The last two, however, primarily refer to the unshelled variant.

Common names for hemp plants vary depending on the region and there are often different names for female and male plants: Hämp, Hanaf, Hanel, Hanif, Hannarpe, Hanof, Hanuf, Harf, Hauf, Hemp, Henef, Hennig and Werch. ¹⁶

In English, hemp is called Cannabis sativa, hemp seeds are hempseed(s) or hemp seed(s). Peeled hemp seeds are known as peeled, hulled, shelled or skinned hemp seeds.

Other Latin synonyms for Cannabis sativa are: C. americana, C. chinensis, C. culta, C. erratica, C. generalis, C. gigantea, C. intersita, C. lupulus, C. macrosperma, C. sativa monoica, C. sativa ssp . culta . ¹

Other uses

Industrial hemp is primarily grown to produce hemp fibers. In addition to the hemp seeds and the oil extracted from them (hemp seed oil), there are also uses for the flowers and leaves, for example for the production of essential hemp oil. Seeds and press residues from oil extraction also serve as high-quality animal feed.