Shelled hemp seeds: what they are, nutrition and where to buy in the UK
Shelled hemp seeds are hemp seeds with the hard outer hull removed, also sold as hulled hemp seeds or hemp seed hearts. USDA data puts them at 31.6 g protein and 48.8 g fat per 100 g, with large amounts of magnesium, phosphorus and manganese. In the UK they are an ordinary food: the Food Standards Agency lists hemp seeds as not novel, unlike CBD extracts.
On this page
Shelled hemp seeds are the inner kernels of the hemp seed. This page covers what they are, what they contain, how to use and store them, and their legal status in the UK as of October 2026.
What are shelled hemp seeds?
Shelled hemp seeds are hemp seeds (Cannabis sativa) with the hard outer hull removed. What is left is the soft inner kernel.
UK packs use several names for the same food:
| Name on the pack | Meaning |
|---|---|
| Shelled hemp seeds | Hull removed |
| Hulled or dehulled hemp seeds | Hull removed |
| Hemp hearts / hemp seed hearts | Hull removed |
| Whole hemp seeds | Hull still on |
The difference between the two forms is covered in hemp hearts vs hemp seeds.
Nutrition per 100 g and per 30 g
Shelled hemp seeds are roughly half fat and one third protein by weight. USDA FoodData Central lists 553 kcal, 48.8 g of fat and 31.6 g of protein per 100 g for “Seeds, hemp seed, hulled”.
That is US data (SR Legacy, released April 2019), not a UK food table. The percentages below compare it with the adult reference intakes in Annex XIII of retained Regulation (EU) No 1169/2011, the same reference values used on UK food labels. A 30 g portion is about three tablespoons, since USDA counts one tablespoon as 10 g.
Energy, fat, protein and carbohydrate
| Per 100 g | % RI | Per 30 g | % RI | |
|---|---|---|---|---|
| Energy | 553 kcal | 28% | 166 kcal | 8% |
| Fat | 48.8 g | 70% | 14.6 g | 21% |
| of which saturates | 4.6 g | 23% | 1.4 g | 7% |
| of which monounsaturates | 5.4 g | n/a | 1.6 g | n/a |
| of which polyunsaturates | 38.1 g | n/a | 11.4 g | n/a |
| Linoleic acid (omega-6) | 27.5 g | n/a | 8.3 g | n/a |
| Alpha-linolenic acid (omega-3) | 10 g | n/a | 3.0 g | n/a |
| Carbohydrate | 8.67 g | 3% | 2.6 g | 1% |
| of which sugars | 1.5 g | 2% | 0.5 g | under 1% |
| Fibre | 4 g | n/a | 1.2 g | n/a |
| Protein | 31.6 g | 63% | 9.5 g | 19% |
RI = reference intake for an average adult (2,000 kcal, 70 g fat, 20 g saturates, 260 g carbohydrate, 90 g sugars, 50 g protein). Annex XIII sets no reference intake for fibre or for individual unsaturated fats, hence “n/a”. Sodium is 5 mg per 100 g.
Vitamins and minerals
| Per 100 g | % NRV | Per 30 g | % NRV | |
|---|---|---|---|---|
| Magnesium | 700 mg | 187% | 210 mg | 56% |
| Phosphorus | 1,650 mg | 236% | 495 mg | 71% |
| Manganese | 7.6 mg | 380% | 2.3 mg | 114% |
| Copper | 1.6 mg | 160% | 0.48 mg | 48% |
| Zinc | 9.9 mg | 99% | 3.0 mg | 30% |
| Iron | 7.95 mg | 57% | 2.4 mg | 17% |
| Potassium | 1,200 mg | 60% | 360 mg | 18% |
| Calcium | 70 mg | 9% | 21 mg | 3% |
| Thiamin (B1) | 1.28 mg | 116% | 0.38 mg | 35% |
| Niacin (B3) | 9.2 mg | 58% | 2.8 mg | 17% |
| Vitamin B6 | 0.6 mg | 43% | 0.18 mg | 13% |
| Folate | 110 µg | 55% | 33 µg | 17% |
| Vitamin E | 0.8 mg | 7% | 0.24 mg | 2% |
NRV = nutrient reference value. Annex XIII treats 15% of the NRV per 100 g as a “significant amount”. On the USDA figures, every nutrient in this table except calcium and vitamin E passes that mark per 100 g.
These numbers describe what the food contains. They are not health claims, and this page makes none.
How UK pack labels compare
UK labels are close to the USDA figures for protein and fat and differ most on fibre. These are the per-100 g values printed on two brand pages, read on 9 October 2026:
| Per 100 g | USDA (US data) | Good Hemp | The British Hemp Co. |
|---|---|---|---|
| Energy | 553 kcal | 569 kcal | 546 kcal |
| Protein | 31.6 g | 32.5 g | 31 g |
| Fat | 48.8 g | 46.3 g | 43 g |
| of which saturates | 4.6 g | 4.6 g | 4.08 g |
| Carbohydrate | 8.67 g | 9.2 g | 5.48 g |
| Fibre | 4 g | 2.6 g | 8.1 g |
Products differ, so treat any single figure as approximate. The label on your own pack is the one that applies. For more detail on the US numbers, see hemp hearts nutrition and the seed nutrition comparison tool.
How to use shelled hemp seeds
Shelled hemp seeds are used straight from the pack as a topping or mixed into food.
Uses suggested on UK brand pages:
- Sprinkled on porridge, yoghurt, salads and stir fries (Good Hemp).
- Blended into smoothies and shakes (The British Hemp Company).
- Stirred into rice, dal or pasta, or scattered over fruit bowls (The British Hemp Company).
- Baked into granola, breads and cereal bars, or toasted as a salad topper (Good Hemp, Hodmedod’s).
One caution: check whether your pack is sold as ready to eat. Hodmedod’s states that its British shelled hemp seed is unpasteurised and should not be eaten raw. Most brands do not carry that warning, but the label decides.
Recipe ideas are in hemp seed recipes.
How to store them
Keep shelled hemp seeds cool, dark and sealed, and refrigerate them once opened if the pack says so. The British Hemp Co. product page at Abel & Cole gives exactly that advice: a cool, dark place away from direct light, then the fridge after opening.
About 38 g of every 100 g is polyunsaturated fat (USDA), and a 2020 review in Nutrients describes hemp’s unsaturated fatty acids as highly susceptible to oxidation. Use the best-before date on the pack.
Are shelled hemp seeds legal in the UK?
Yes. Hemp seeds are sold as an ordinary food in the UK and do not need novel food authorisation. As of October 2026, section 1.1 of the Food Standards Agency’s CBD guidance (last updated 28 August 2026) lists hemp-derived foods that are not novel because a history of consumption has been shown: hemp seeds, including hemp seed oil, ground hemp seeds and partially defatted hemp seeds.
The same guidance treats CBD differently. CBD extracts, isolates and synthetic CBD are classed as novel foods, a status the FSA says was confirmed in January 2019. Shelled hemp seeds are not a CBD product. The two categories are explained in hemp oil vs CBD oil.
Growing the crop is a separate matter. The Home Office industrial hemp factsheet (updated 18 December 2025) says a licence is required to cultivate hemp, that approved varieties must have a THC content no higher than 0.2%, and that only the non-controlled parts of the plant, the seeds and the fibre, may be used. Buying and eating the seeds needs no licence.
This is a summary of published guidance, not legal advice. Rules change, so check the linked pages for the current position.
UK-grown or imported?
Some shelled hemp seed sold in the UK is British-grown, and the pack will usually say so. The British Hemp Company (UK Hemp Ltd, Warminster, Wiltshire) states on its website that all of its hemp is grown and processed in the UK. Its own online shop showed the seeds as out of stock on 9 October 2026, but the same product was on sale at Abel & Cole and Holland & Barrett that day.
Other brands do not state the origin of the seed on their product pages. Good Hemp’s page, for example, gives a North Devon company address but not where the seed was grown. If origin matters to you, look for a stated country of origin on the pack.
For the culinary oil pressed from the same seed, see hemp seed oil in the UK.
Where to buy shelled hemp seeds in the UK
- Good Hemp: Hemp Seed HeartsBrand's own shop. Shelled hemp seeds from Braham & Murray Good Hemp, based near Barnstaple, North Devon.
- Linwoods: Shelled Hemp 200 gBrand's own shop. Linwoods is based in Armagh, Northern Ireland.
- Abel & Cole: Hemp Seed Hearts, The British Hemp Co. 500 gDelivery grocer. The page describes the seeds as British-grown hemp, dehulled at the producer's own factory.
- Holland & Barrett: The British Hemp Co Hemp Seed Hearts 500 gHigh-street health food chain, online product page.
- Real Foods: Raw Living Organic Shelled Hemp Seeds 1 kgWholefood retailer with Edinburgh stores. Organic, 1 kg bag.
- Costco UK: Kirkland Signature Organic Hemp Hearts 907 gWarehouse retailer's online shop. Organic, 907 g bag.
Listed for convenience. This site is not paid by these companies and does not sell anything.
Frequently asked questions
Are shelled hemp seeds the same as hemp hearts?
Yes. Shelled, hulled and dehulled hemp seeds, hemp hearts and hemp seed hearts are all names for the same food: the soft inner kernel of the hemp seed with the hull removed.
Are shelled hemp seeds legal in the UK?
Yes. The Food Standards Agency's CBD guidance (updated 28 August 2026) lists hemp seeds, hemp seed oil, ground hemp seeds and partially defatted hemp seeds as foods that are not novel, so they need no novel food authorisation. This is general information, not legal advice.
How much protein is in shelled hemp seeds?
USDA FoodData Central lists 31.6 g of protein per 100 g of hulled hemp seed, which is about 9.5 g in a 30 g portion. Two UK packs checked on 9 October 2026 declared 31 g and 32.5 g per 100 g.
How should I store shelled hemp seeds?
Follow the pack. The British Hemp Co. product sold by Abel & Cole says to store the seeds in a cool, dark place away from direct light, and in the fridge once opened.
Can you eat shelled hemp seeds raw?
Most packs are sold as ready to eat and suggest sprinkling the seeds on porridge, yoghurt or salad. Check the label, though: Hodmedod's states that its British shelled hemp seed is unpasteurised and should not be eaten raw.
Do shelled hemp seeds contain much fibre?
Not much. USDA lists 4 g of fibre per 100 g for hulled hemp seed. Two UK labels checked on 9 October 2026 declared 2.6 g and 8.1 g per 100 g.
Are the nutrition figures on this page UK figures?
No. The main table uses US data (USDA FoodData Central, SR Legacy). The percentages are worked out against the UK nutrient reference values in retained Regulation (EU) No 1169/2011. Your own pack label is the figure that applies to your product.
Sources
- USDA FoodData Central: Seeds, hemp seed, hulled (FDC 170148)
- Regulation (EU) No 1169/2011, Annex XIII: reference intakes (legislation.gov.uk)
- Food Standards Agency: Cannabidiol (CBD) guidance, section 1.1 Hemp-derived non-novel foods (updated 28 August 2026)
- Home Office: Industrial hemp licensing factsheet (updated 18 December 2025)
- Good Hemp: Hemp Seed Hearts product page (label nutrition)
- The British Hemp Company: Hemp Seed Hearts product page (label nutrition)
- Abel & Cole: Hemp Seed Hearts, The British Hemp Co. (storage advice)
- Farinon B. et al. (2020), The Seed of Industrial Hemp (Cannabis sativa L.). Nutrients 12(7):1935
- Hodmedod's: Hemp Seed, Shelled (origin and raw-eating warning)