The sight of a seed in the bowl is never a welcome one, even less so when you discover one half-roasted and hidden beneath the first layer of flower. It’s even worse when you hear one crackle.

While you never want to smoke seeds, uncured hemp seeds are actually very nutritional. Hemp seeds are packed with protein and Omega-3 fatty acids. According to Wikipedia, about 44% of the weight of the seeds are edible oils and 33% protein.

Low in saturated and trans fats, hemp seeds have the essential fatty acids that our bodies use for making healthy cells and regulating blood pressure.

Even better, hemp seeds are a complete protein, meaning they contain all 21 amino acids including the 9 essential ones. They also contain vitamin E, which operates as an antioxidant, and magnesium, which is involved in muscle growth.

For each 30 gram serving of hemp seeds, you can expect to get*:

174 calories

11 grams of protein

14 grams of fat

2 grams of carbs

Buy hemp seeds online or in store. They have a mild nutty flavor, and are great to add to any dish including salads, chicken, or salmon. You can also toss a few into your oatmeal, cereal, or yogurt as a great way to add some protein and good fats here and there as your diet needs.