Hemp Seed Substitutes: Best Alternatives for Smoothies and Cooking
The best substitute for hemp seeds is Sunflower seeds (shelled) at a 1:1 ratio. It works best for salads, smoothies, toppings. There are 3 other alternatives below, each with exact ratios and usage notes.
Best Substitute
Sunflower seeds (shelled)
1:1
Similar mild, nutty flavor; slightly larger and crunchier.
What are the other substitutes for hemp seeds?
Sesame seeds
1:1
Similar size with a more pronounced nutty flavor.
Pumpkin seeds (pepitas)
1:1
Larger and greener but with similar mild flavor and nutritional profile.
Flax seeds
1:1
Similar omega-3 content; harder texture, best when ground.
What should you know before substituting hemp seeds?
Hemp seeds (also called hemp hearts) are soft and do not require grinding. They have a delicate, slightly sweet flavor that blends well in smoothies. Store in the refrigerator after opening as they can go rancid. They contain no THC.
How do you substitute hemp seeds in a recipe?
Soft, nutty seeds with a mild flavor, rich in protein and omega fatty acids, used in smoothies, salads, and baking.
The best substitute for hemp seeds depends on what role it plays in your recipe. Our top recommendation is Sunflower seeds (shelled) (1:1), which works well for salads, smoothies, toppings.
If you need a different option, Sesame seeds (1:1) is another reliable choice. Similar size with a more pronounced nutty flavor.
When substituting hemp seeds, consider the flavor profile, texture, and cooking method of your recipe. For vegan alternatives, look for the options marked with the vegan badge above.
Substitution ratios verified against USDA FoodData Central and FoodSafety.gov. See our testing methodology for details.
Frequently Asked Questions
What can I use instead of hemp seeds?
Sunflower seeds are the best substitute at a 1:1 ratio, offering similar mild, nutty flavor. For omega-3 benefits specifically, flax seeds are the closest nutritional match.
Do hemp seeds contain THC?
No, hemp seeds used for food are from industrial hemp varieties that contain negligible THC (less than 0.3%). They will not cause any psychoactive effects.