Hemp seeds contain fiber, healthy fats, and protein. Here are some easy ways to add them to the food our kids eat.

smoothie and oatmeal with hemp on blue towel

Benefits of Hemp Hearts

I’ve been regularly using hemp seeds, which are often known as hemp hearts, for a few years to add nutrition to the food that I make for myself and my kids. They don’t require any advance preparation and are mild in flavor—so they are an easy addition to sweet and savory foods.

They have all 10 essential amino acids, which is rare for a plant-based protein.

Hemp Seed Nutrition

Here’s a look at the nutrition in a 3-tablespoon size serving of hemp seeds, according to the USDA:

  • 13 grams fat (with 12 grams of omega-3 and omega-6 per serving)
  • 3 grams of fiber
  • 10 grams of protein
  • 20% RDA of iron
  • Folate, manganese, zinc, and magnesium

I’ve relied on hemp seeds to increase my own protein intake during each of my pregnancies—I love that it’s just one single ingredient that’s easy to understand, versus something like a complicated protein powder—and it’s an easy way to balance out my kids’ meals.

(Chia seeds are also an easy nutrition boost to add.)

Where to Buy Hemp Hearts

You can find hemp hearts in most grocery stories or big box stores. You can also find them on Amazon and in most all other grocery stores.

Look for them in the baking aisle of your local store.

hemp hearts spilling from bag on blue cutting board

How to Store Hemp Hearts

After you open a package of hemp hearts, simply seal it tightly and store in the fridge to keep them fresh.

Who should eat hemp seeds?

Hemp seeds—which I should mention are from a species of Cannabis sativa but are not the same as marijuana—can be served to adults and kids. They don’t have much flavor on their own, so they blend well into smoothies and other foods, and they are an easy way to add fiber and protein to recipes.

I love that they don’t change the texture of foods, so they are easy to tuck into foods kids already like—versus a seed like chia or flax, which thickens whatever we add it to.

How much protein do hemp seeds have?

A 3-tablespoon serving of hemp seeds has 10 grams of protein. A smaller 1-tablespoon serving size has over 3 grams of protein, which is a nice dose given that toddlers only need 2-3 servings of protein a day.

What’s the difference between hemp seeds and chia seeds?

Hemp seeds and chia seeds are often used interchangeably, but they are pretty different in terms of nutrition. To start, hemp seeds have twice the amount of protein as you’ll find in chia and flax. Here’s a look at the breakdown:

  • Hemp seeds: 10 grams protein, 12 grams omega fatty acids, 3 grams fiber
  • Chia seeds: 4 grams protein, 7 grams omega fatty acids, 10 grams fiber
  • Flaxseeds: 5 grams protein, 9 grams omega fatty acids, 9 grams fiber

Looking at that list, you can get a better idea of which seed to use depending on which nutrient you may want to add more of.

And there’s a giant difference in terms of texture—hemp seeds don’t thicken foods they’re added to like chia and flaxseeds can, so that is also a plus when adding to kids’ food since the food will still taste and feel the way it’s expected to.

hemp seeds bag, smoothies, oatmeal, mac and cheese, and stir fry with seeds

8 Ways to Serve Hemp Seeds to Kids

These are the ways that we regularly use hemp seeds in our house, and how I like to incorporate them into the food I serve my kids.

  1. Add to smoothies: Add a tablespoon of hemp seeds to a smoothie and blend well.
  2. Blend into hummus: When making your next batch of hummus, at a tablespoon or two and blend it up!
  3. Sprinkle on salads: Use hemp seeds as a topping on salads, both for yourself and kiddo salads.
  4. Sprinkle on stir fries: Top any stir-fry or noodle dish with a dusting of hemp seeds.
  5. Stir into oatmeal: Add a spoonful to oatmeal to add fats and protein to help the oatmeal provide energy a little longer than it otherwise would.
  6. Add to yogurt: Sprinkle onto yogurt along with some honey or jam.
  7. Stir into grains: Stir a spoonful into grains like brown rice and quinoa to add nutrition. They blend right in!
  8. Blend into mac and cheese: Add ¼ cup hemp seeds to this Cauliflower Mac and Cheese.

I’d love to hear your feedback or questions on hemp seeds, so please comment below with feedback.

This post was first published June 2019.

Related Products

Share it with the world


Filed Under

Leave a comment

Your email address will not be published. Required fields are marked *


  1. I love adding hempseeds to peanut butter. I combine 1 tbsp of hempseeds with 1 tbsp of natural peanut butter, and spread it on a piece of sprouted organic bread for my three year old who is a very finicky eater.
    I love your blog and read it daily whenever I’m nursing my baby. I get a lot of really great ideas from you. Thank you 🙂

    1. It may depend on the type but usually it’s mainly ground hemp seeds. I would use just a small amount since it can have a very strong flavor that the kids may or may not enjoy.

    1. They have protein, fiber, and healthy fats, which can help stabilize blood sugars so I would think they would be a good food to add

  2. I am one of the many people consider hemp seeds to be a superfood. because the seeds itself have a rich nutritional profile and provide a range of health benefits. The amazing part is the hemp seeds added to a food wont give you a mind-altering effect.

  3. Can I add some into muffins that I’m baking for my granddaughter (1year). Looking for ways to increase her iron.

    1. You can, maybe try 1/3-1/2 cup in a batch of 12 muffins? I love adding them to smoothies for my toddler!

  4. Very interesting and informative. Health is the most important part of life nothing is more valuable than good health. Cbd and hemp oils are very beneficial for us.