Can Babies Eat Hemp Seeds?
Yes, hulled hemp seeds from 6 months, and they are the easiest seed to use. No grinding, no soaking, just sprinkle. They provide complete protein and a good amount of omega 3, which makes them genuinely useful for plant based families. And to deal with the obvious question: no, food grade hemp seeds do not contain a meaningful amount of THC.
Of the three seeds people add to baby food, hemp is the one with no catch. Flax has to be ground or it passes straight through. Chia has to be fully soaked or it swells in the throat. Hemp hearts are soft, small and ready to eat, which makes them the easiest way to add a bit of extra protein and fat to a bowl of porridge.
What are hemp seeds?
Hemp seeds come from the hemp plant, a variety of Cannabis sativa bred for fibre and seed rather than for psychoactive compounds. Sold as food they are usually hulled, meaning the crunchy outer shell has been removed, leaving a soft pale green kernel often called a hemp heart. They taste mildly nutty.
Our flax and chia pages cover the other two, each with its own preparation rule.
Hemp seed nutrition
Unusually strong on protein for a seed, and a good fat profile.
| Nutrient | Per 100 g | Per teaspoon (3 g) |
|---|---|---|
| Energy | 553 kcal | 17 kcal |
| Protein | 32 g | 1 g |
| Omega 3 (ALA) | 9 g | 0.27 g |
| Iron | 8 mg | 0.24 mg |
| Magnesium | 700 mg | 21 mg |
| Zinc | 9.9 mg | 0.3 mg |
Typical values for hulled hemp seeds. Source: USDA FoodData Central.
The three seeds compared
Each has a different preparation requirement, which is the practical difference:
| Seed | Preparation | Standout nutrient |
|---|---|---|
| Hemp hearts | None, sprinkle as is | Complete protein |
| Flax | Must be ground | Highest omega 3 |
| Chia | Must be fully soaked | Fibre and calcium |
| Sesame | Grind, and a major allergen | Calcium |
Whole unhulled hemp seeds are crunchier and are better ground for a young baby. Source: USDA FoodData Central.
Serving hemp by age
Little changes, which is the appeal:
Stir hulled seeds through porridge, yogurt or a vegetable puree. Introduce on their own the first time as with any new food.
They can be left visible now, which adds a little texture. Also good stirred into pancake batter or a bean patty mixture.
No special limits. Unhulled seeds are crunchier and better ground for a young child, but hulled hearts need nothing.
Hemp seeds and CBD products are not the same thing: hemp seed as a food is unremarkable and safe. CBD oil, hemp extract supplements and cannabis products are entirely different, are not tested for use in infants, and should never be given to a baby. If a product is marketed for a therapeutic effect rather than as a food, it does not belong in a baby's diet.
Hemp seed banana porridge
The simplest way to use them, and it takes no extra time:
Hemp seed banana porridge
Makes 2 baby portions, from 6 monthsIngredients
- 3 tablespoons rolled oats
- 150 ml whole milk or formula
- 1 teaspoon hulled hemp seeds
- Half a ripe banana
- A pinch of cinnamon
Method
- Simmer the oats with the milk for about 5 minutes until soft.
- Mash the banana thoroughly and stir it through.
- Scatter the hemp seeds over and stir them in, or leave them on top for texture from 9 months.
- Add the cinnamon, loosen with milk if needed, and cool before serving.
Risks and safety
Hemp seed allergy is uncommon but has been documented, so introduce it on its own the first time and watch as you would with any new food. There is some evidence of cross-reactivity with other seeds and nuts in people already sensitised to them.
On the cannabis question, food grade hemp seeds are grown from low THC varieties, the seed itself is not where the compound sits, and hemp foods sold commercially are tested and regulated. A baby eating hemp seeds is not being exposed to anything psychoactive. Keep the line clear between hemp as a food and CBD or cannabis products, which are a different matter entirely. Practically, go steadily with the amount, since hemp is high in fat and fibre, and store the seeds in the fridge once opened, as the oils can go rancid.
Hemp seeds FAQ
Can babies eat hemp seeds?
Yes, hulled hemp seeds, often sold as hemp hearts, from around 6 months. Unlike flax they are soft enough not to need grinding, and unlike chia they do not need soaking. Sprinkle a teaspoon over porridge or stir them into a puree.
Do hemp seeds contain THC?
No, not in any meaningful amount. Food grade hemp seeds come from varieties bred for very low THC, and the seeds themselves contain essentially none, since the compound is in the leaves and flowers rather than the seed. Hemp seeds sold as food are regulated and tested, and they will not affect a baby.
Are hemp seeds better than flax or chia for babies?
They are the easiest to use. Flax must be ground to be absorbed and chia must be fully soaked, while hemp hearts need neither. Hemp also provides complete protein, containing all the essential amino acids. Flax has more omega 3 per gram, so using more than one is sensible.
How much hemp seed should a baby have?
Start with half a teaspoon and build to a teaspoon or so a day. They are nutritious but also high in fat and fibre, so a large amount introduced suddenly can cause loose stools. Sprinkled over food is the simplest way to serve them.
Sources
- Hemp seed, Wikipedia.
- Vegetarian, vegan and plant-based diet, British Dietetic Association.
- FoodData Central, U.S. Department of Agriculture.
This article is general information, not medical advice. Every baby is different. Talk to your doctor, health visitor or paediatrician about your own baby, and about starting solids or any allergy concerns.
