Hemp hearts, the soft inner kernels of hemp seeds with the shell removed, are an easy way to add protein, magnesium and omega-3 fat to a child's meals.
Can kids eat hemp hearts?
Yes. Children can eat hemp hearts as part of a varied diet, starting from about 6 months of age once they are eating solid foods. Hemp is not on Canada's list of priority food allergens. The two things to get right are texture for children under 4, who should have seeds ground rather than whole, and a careful first try for children who already have a food allergy.
Hemp hearts are hemp seeds with the shell removed, so the same answer applies to hemp seeds. Whole (in-shell) hemp seed still has its hard, fibrous hull. For children under 4, use ground hemp hearts, mixed into food.
When can children start eating hemp hearts?
From about 6 months, when solid foods start, as long as the hemp hearts are finely ground and mixed into a soft food such as infant cereal, yogurt or a purée. There is no need to wait three or four days between new foods: the Canadian Paediatric Society's current position is that new foods, including common allergens, can be introduced on successive days. Offering no more than one new food a day still makes it easier to tell which food caused a reaction. Our guide to introducing hemp seed to babies covers the first year in more detail.
Can toddlers have hemp hearts?
Yes, as long as the hemp hearts are ground first and mixed into food. Health Canada lists seeds, along with nuts and popcorn, among the foods that are unsafe for children under 4 because they can block a young child's airway. HealthLinkBC advises offering toddlers only ground nuts and seeds and thinly spread nut and seed butters, and its guide for vegetarian toddlers names ground hemp seeds as a source of omega-3 fat.
- Grind them first. A clean coffee or spice grinder or a blender grinds hemp hearts in a few seconds. Ground seeds spoil faster than whole ones, so grind small batches and keep them in the fridge.
- Mix the ground hemp hearts into moist foods such as yogurt, oatmeal, applesauce or smoothies, so they are not eaten dry.
- Spread hemp seed butter thinly on toast or crackers, or stir it into cereal. A spoonful or thick layer of nut or seed butter can stick in a young child's throat.
- Supervise every meal and have your child sit down to eat.
Are hemp hearts safe for kids?
For most children, yes. Hemp hearts need the same care as other seeds, plus a few points specific to hemp:
- Choking under age 4: serve them ground, as above, not whole or as a loose snack.
- Allergy: hemp seed allergy is uncommon, but reactions have been reported, including a published case of anaphylaxis after eating hemp seed. If your child has a seed, nut or other food allergy, check with their doctor or an allergist before offering hemp.
- THC: hemp hearts do not cause a high. They come from industrial hemp, which Canadian regulations define as having no more than 0.3% THC in its flowering heads and leaves, and the seed itself contains very little: Health Canada's 2025 regulatory analysis says non-viable hemp seed and its derivatives generally do not contain significant levels of cannabinoids.
How much hemp hearts can a child eat?
There is no official serving size for hemp hearts for children. Treat them as one protein food among several: start with a small amount, such as a teaspoon of ground hemp hearts stirred into a meal, and let your child's appetite and the rest of their diet guide how much you use.
For comparison, one tablespoon of hemp hearts (about 10 g) provides roughly 55 calories, 3 g of protein, 70 mg of magnesium and 0.8 mg of iron, and a teaspoon about a third of that. These are the daily amounts set for children in Health Canada's Dietary Reference Intakes:
| Age | Protein per day | Magnesium per day | Iron per day |
|---|---|---|---|
| 1 to 3 years | 13 g | 80 mg | 7 mg |
| 4 to 8 years | 19 g | 130 mg | 10 mg |
| 9 to 13 years | 34 g | 240 mg | 8 mg |
Are hemp hearts good for kids?
Yes, as part of a varied diet. In a small volume, hemp hearts supply:
- Magnesium. A tablespoon has about 70 mg, close to the full daily amount for children aged 1 to 3 and more than half the amount for ages 4 to 8.
- Protein. Hemp hearts contain all nine essential amino acids. Measured against young children's needs, lysine is the one in shortest supply, so they work best alongside lysine-rich foods such as beans, lentils, tofu, eggs or dairy. That matters most for children on vegetarian or vegan diets; see what "complete protein" means for hemp hearts.
- Omega-3 fat. Hemp hearts contain alpha-linolenic acid (ALA), the plant form of omega-3.
- Iron. Plant iron is not absorbed as well as iron from meat, but serving hemp hearts with vitamin C foods (citrus, berries, peppers) helps.
How to serve hemp hearts to kids
The mild flavour blends easily into foods children already accept. For children under 4, grind the hemp hearts first, then try them:
- Stirred into yogurt with fruit, possibly the easiest introduction.
- Stirred into oatmeal or infant cereal. If it needs sweetening, use mashed or puréed fruit rather than sugar or syrup. Health Canada advises limiting or avoiding added sugar in food for young children, and no honey before age one, to prevent infant botulism.
- Blended into smoothies, where the texture disappears.
- Mixed into pancake, waffle or muffin batter.
- Stirred into pasta sauce or soup just before serving.
From age 4, whole hemp hearts can also be:
- Sprinkled on peanut butter toast or sandwiches.
- Mixed into homemade granola bars or energy bites.
When to talk to a doctor first
Discuss hemp with your child's doctor, an allergist or a registered dietitian before introducing it if your child has a diagnosed food allergy (particularly to seeds, nuts or sesame), feeding or swallowing difficulties, or a diet restricted for medical reasons.