Written By: Gloria Tsang, RD
Title: Founding Registered Dietitian
Alumni: University of British Columbia
Last Updated on:
Nutritional Comparison: Flax Seeds vs. Hemp Hearts
How do you choose between flax seeds and hemp hearts? These two popular super-seeds provide stellar nutritional values. How do they differ from each other, nutritionally?
What are Hemp Hearts?
First off, let’s explain what hemp hearts are. Hemp hearts are hemp seeds that have been hulled. They are the softer center inside the shell of the hemp seeds. That’s why hemp hearts are sometimes labeled as “hulled hemp seeds”.
Nutritional Facts Comparison: Flax Seeds vs. Hemp Hearts
| Flax Seeds | Hemp Hearts | |
| Serving Size: | 3 Tbsp (31 g) | 3 Tbsp (30 g) |
| Calories: | 165 kcal | 166 kcal |
| Fat: | 13.1 g | 14.6 g |
| Saturated Fat: | 1.1 g | 1.4 g |
| Monounsaturated Fat: | 2.3 g | 1.6 g |
| Polyunsaturated Fat: | 8.9 g | 11.4 g |
| Omega-6 Fatty Acids: | 1.8 g | 8.6 g |
| Alpha-Linolenic Acid (ALA): | 7.1 g | 2.6 g |
| Protein: | 5.6 g | 9.5 g |
| Total Carbohydrate: | 8.9 g | 2.6 g |
| Fiber: | 8.4 g | 1.2 g |
| Net Carb: | 0.4 g | 1.4 g |
| Glycemic Index: | 35 (Low) | 4 (Low) |
4 Nutritional Value Highlights
1. Flax Seeds Provides More Omega 3
Both flax seeds and hemp hearts are great sources of unsaturated fatty acids. Flax seeds, however, provide more omega-3 fatty acids (alpha-linolenic acid, aka ALA) than omega-6 fatty acids, while hemp hearts contain more omega-6 fatty acids (gamma-linolenic acid, aka GLA) than omega-3 fatty acids.
2. Hemp Hearts Provide More Protein
Hemp hearts provide significantly more protein than flax seeds. Each serving of hemp hearts provide 9.5 g of protein while a serving of flax seeds provide 5.6 g.
3. Flax Seeds Provide More Fiber
Flax seeds are excellent sources of dietary fiber, with each serving provides 8.4 g of fiber. Hemp hearts, as they have been hulled, provide 1.2 g of fiber.
4. Both Flax Seeds and Hemp Hearts Are Low-GI Foods
Both flax seeds and hemp hearts provide about low amount of net carb. In addition, both are them are considered low glycemic index foods. Both seeds are appropriate for people with diabetes.
Both Have Their Own Nutritional Values
You can’t go wrong with either one of these; it’s a matter of preference. If you eat seeds for their protein value, go for hemp hearts. On the other hand, if you eat seeds for their fiber content, go for flax seeds. They each have something to offer nutritionally, and you likely wouldn’t be consuming large quantities in one sitting. So, incorporate either seed as a topping for cereal, yogurt, or salad or add into baked goods! Note that flax seeds come in golden and brown varieties.
Tell Us: Which seeds do you prefer?
Alumni: University of British Columbia – Gloria Tsang is the author of 6 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.
flax seeds, hemp hearts, nutrition facts
I prefer golden flax seeds. I think they taste much better than the brown flax seeds. Seem to have a sweeter taste.
I use golden flax seed for baking. Every morning our family has 1-2 tablespoons of hemp hearts on our cereal, along with blueberries, pumpkin and sunflower seeds.