Hemp Seeds: Complete Plant Protein with Omega-3

Hemp seeds come from **industrial hemp (Cannabis sativa L.)** varieties bred for food and fiber. **Hulled seeds (hemp hearts)** have a tender texture and mild, nutty flavor, while **whole seeds** include the crunchy shell.

- **Calories:** ~170 kcal - **Protein:** ~10 g (complete amino acid profile) - **Fat:** ~14 g (incl. omega-3 ALA & omega-6 LA; ~3:1 ratio) - **Carbs:** ~2 g (≈1 g fiber) - **Minerals:** magnesium, iron, zinc - **Vitamins:** vitamin E and B vitamins in small amounts

- **Complete plant protein** supporting muscles and satiety - **Omega-3 ALA** and balanced fatty acids for heart health - **Magnesium & zinc** for energy metabolism and immunity - Naturally **gluten-free** and easy to sprinkle on many foods

- Mild **nut/seed allergies** possible - **Whole seeds** are higher in fiber and may cause gas for some—start small - Trace **THC is negligible** in food-grade seeds, but check reputable brands

- Sprinkle on **oatmeal, yogurt, salads, grain bowls** - Blend into **smoothies**, **energy balls**, or **protein bites** - Make **hemp milk** (blend with water, strain if desired) - Stir into **baked goods** or use as a **topping** for soups and roasted veggies

Hemp seeds are a versatile, **complete-protein** superseed with omega-3s—easy to add daily to both sweet and savory dishes.