Hemp Nutrition 101: What's Actually in the Plant
Hemp might be one of the most misunderstood plants on the planet.
Ask someone what's in hemp, and they'll probably mention CBD. Maybe THC. Perhaps they'll know it's used for rope.
But hemp's nutritional profile—the actual substances that made this plant valuable to humans for 10,000 years—remains largely unknown to the general public.
Let's change that.
The Plant: Cannabis Sativa L.
Hemp is Cannabis sativa L., the same species as marijuana. The distinction is legal, not botanical: hemp refers to varieties containing less than 0.3% THC (the psychoactive compound), while marijuana refers to higher-THC varieties.
But here's what most people miss: THC and CBD represent a tiny fraction of what the plant contains. Hemp is a nutritional powerhouse that happens to also produce cannabinoids—not a cannabinoid factory with some incidental nutrients.
The Seed: A Complete Food
Hemp seeds (technically fruits, called achenes) are where most of the plant's nutrition concentrates.
Protein
Hemp seeds are approximately 25% protein by weight—higher than most nuts and seeds. More importantly, hemp protein:
- Contains all nine essential amino acids
- Is easily digestible (no trypsin inhibitors like soy)
- Includes high levels of arginine (cardiovascular support)
This makes hemp a rare complete plant protein source.
Essential Fatty Acids
Here's where hemp truly shines. Hemp seed oil is approximately 75-80% polyunsaturated fatty acids:
| Fatty Acid | Percentage | Type |
|---|---|---|
| Linoleic acid (LA) | 50-60% | Omega-6 |
| Alpha-linolenic acid (ALA) | 15-20% | Omega-3 |
| Gamma-linolenic acid (GLA) | 3-4% | Omega-6 (unique) |
| Oleic acid | 10-15% | Omega-9 |
The omega-6 to omega-3 ratio of approximately 3:1 is considered optimal for human health—a ratio that matches our ancestral dietary patterns.
Gamma-Linolenic Acid (GLA)
GLA deserves special mention. It's an omega-6 fatty acid that, unusually, produces anti-inflammatory compounds rather than pro-inflammatory ones.
Few foods contain significant GLA:
- Evening primrose oil
- Borage oil
- Black currant oil
- Hemp seed oil
Hemp is one of the most accessible dietary sources of this valuable fatty acid.
Vitamins and Minerals
Hemp seeds provide:
- Vitamin E: 100-150mg per 100g (potent antioxidant)
- Phosphorus: Bone health and energy metabolism
- Magnesium: Muscle and nerve function
- Iron: Oxygen transport
- Zinc: Immune function and wound healing
- Manganese: Bone health and metabolism
Additional Compounds
The oil and seed also contain:
- Phytosterols: Plant sterols that support heart health
- Chlorophyll: The green pigment with antioxidant properties
- Terpenes: Aromatic compounds with various bioactive effects
- Tocopherols: Vitamin E family compounds
- Carotenes: Vitamin A precursors
Beyond the Seed: Whole Plant Compounds
While seeds contain the densest nutrition, other parts of the plant contribute:
Terpenes
Terpenes are aromatic compounds found throughout the plant. Hemp contains over 100 different terpenes, including:
- Beta-caryophyllene (anti-inflammatory)
- Myrcene (relaxing)
- Limonene (uplifting)
- Pinene (alertness)
- Linalool (calming)
These compounds give hemp its characteristic aroma and have documented physiological effects independent of cannabinoids.
Flavonoids
Flavonoids are plant compounds with antioxidant and anti-inflammatory properties. Hemp contains several unique flavonoids called cannflavins, as well as common flavonoids like quercetin and kaempferol.
Cannabinoids
Yes, hemp contains cannabinoids—but in low concentrations in traditional varieties:
- CBD (cannabidiol): Variable, typically low in seed-focused varieties
- CBG (cannabigerol): Trace amounts
- CBN (cannabinol): Trace amounts
- THC (tetrahydrocannabinol): Less than 0.3% by legal definition
Modern high-CBD hemp has been bred to maximize CBD content, but traditional and ancient hemp varieties have much lower cannabinoid levels—with their nutritional profile intact.
Seeds vs. Extract: Different Products
Understanding hemp nutrition means distinguishing between products:
Hemp Seed Oil
Pressed from seeds, contains:
- All the fatty acids (omega-3, 6, 9, GLA)
- Vitamin E
- Phytosterols
- Minimal to no cannabinoids (seeds contain almost none)
This is a nutritional oil, comparable to flaxseed or fish oil in purpose.
Hemp Extract/CBD Oil
Extracted from flowers, leaves, stems, contains:
- Cannabinoids (CBD, CBG, etc.)
- Terpenes
- Flavonoids
- Variable other compounds depending on extraction method
This is a cannabinoid-focused product, different in purpose from hemp seed oil.
Whole-Plant Preparations
Some products use whole-plant extraction or combinations, containing:
- Fatty acids from seeds
- Cannabinoids from flowers (in low-THC varieties, minimal)
- Full terpene profile
- Other plant compounds
These aim for comprehensive plant nutrition rather than isolated compounds.
The Nutritional Case for Hemp
Why does hemp's nutritional profile matter?
Omega Balance
The 3:1 omega-6 to omega-3 ratio directly addresses the imbalance in modern Western diets (typically 15:1 to 20:1).
GLA Access
Few foods provide meaningful GLA. Hemp is one of the most practical dietary sources.
Complete Protein
For plant-based eaters, hemp offers complete protein without the digestive issues of soy.
Antioxidant Protection
Natural vitamin E content protects the oil's fatty acids and provides antioxidant benefits.
Whole-Food Synergy
Hemp's nutrients come packaged together—fatty acids with the vitamin E that protects them, protein with digestible structure—rather than as isolated compounds.
Using Hemp Nutritionally
As Food
- Hemp seeds sprinkled on salads, yogurt, oatmeal
- Hemp seed oil as salad dressing (not for high-heat cooking)
- Hemp protein powder in smoothies
- Hemp milk as a dairy alternative
As Topical Nutrition
- Hemp seed oil applied to skin and joints
- Fatty acids absorb through skin to local tissue
- Vitamin E provides topical antioxidant benefit
- GLA supports local anti-inflammatory processes
What to Look For
- Cold-pressed oils (heat damages fatty acids)
- Organic sourcing (cleaner plant material)
- Fresh products (PUFAs oxidize over time)
- Proper storage (refrigeration extends life)
The Bigger Picture
Hemp has been cultivated for over 10,000 years. For most of that history, humans used it for fibre, food, and traditional preparations—not cannabinoid extraction.
The CBD boom has created a narrow focus on one family of compounds while obscuring the plant's broader nutritional value.
Understanding hemp nutrition means recognising the complete picture: a remarkably nutritious seed, a complex array of beneficial plant compounds, and a 3:1 omega ratio that happens to match what human physiology needs.
Hemp is a nutritional resource. It always has been.
References
- Callaway, J.C. (2004). Hempseed as a nutritional resource: An overview. Euphytica, 140(1), 65-72.
- Leonard, W., et al. (2020). Hempseed in food industry: Nutritional value, health benefits, and industrial applications. Comprehensive Reviews in Food Science and Food Safety, 19(1), 282-308.
- Vonapartis, E., et al. (2015). Seed composition of ten industrial hemp cultivars approved for production in Canada. Journal of Food Composition and Analysis, 39, 8-12.
- Simopoulos, A.P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.
- House, J.D., et al. (2010). Evaluating the quality of protein from hemp seed products through the use of the protein digestibility-corrected amino acid score method. Journal of Agricultural and Food Chemistry, 58(22), 11801-11807.
- Deferne, J.L., & Pate, D.W. (1996). Hemp seed oil: A source of valuable essential fatty acids. Journal of the International Hemp Association, 3(1), 4-7.
