Hemp Oil: Nutrition Facts and Health Benefits

Hemp oil, pressed from the seeds of the Cannabis sativa plant, has surged in popularity as both a culinary and wellness staple. Unlike oils derived from other seeds, hemp oil offers a unique nutritional profile rich in essential fatty acids, protein, and beneficial phytochemicals. But what exactly makes this oil so special? Let’s dive into its nutrition facts and the science-backed health benefits that set hemp oil apart.

Hemp Oil Nutrition Facts

Hemp oil isn’t just another trendy ingredient—it’s a powerhouse of nutrients that can fuel your body in remarkable ways. From its optimal balance of omega fatty acids to its digestible proteins and micronutrients, hemp oil is an impressive addition to any diet. Here’s an at-a-glance look at what’s inside, followed by a deeper exploration of its core nutritional elements.

Essential Fatty Acids: A Perfect Balance

Hemp oil’s most celebrated feature is its exceptional fatty acid profile. It contains a high proportion of polyunsaturated fatty acids (PUFAs)—upwards of 75–80%—dominated by linoleic acid (LA, omega-6) and alpha-linolenic acid (ALA, omega-3) 1 2 3 4 5. The natural ratio of omega-6 to omega-3, ranging from 2:1 to 3:1, aligns closely with what many nutritionists consider optimal for cardiovascular and brain health 2 3 4 5. This balance is rare among plant oils and helps counteract the excessive omega-6 intake common in Western diets.

But hemp oil offers more than just the basics. It also contains:

• Gamma-linolenic acid (GLA, omega-6): A rare anti-inflammatory fatty acid with potential therapeutic properties 2 4.
• Stearidonic acid (SDA, omega-3): An intermediate in the conversion pathway to EPA and DHA, the long-chain omega-3s crucial for heart and brain health 2.

Protein Content: Complete and Digestible

Within hemp seeds—and thus, in unrefined hemp oil meal—the protein content is about 25% by weight 2 3 4. The primary proteins are edestin and albumin, both highly digestible and rich in all nine essential amino acids. Notably, hemp protein boasts high levels of arginine, an amino acid linked to cardiovascular benefits 2 3. Its amino acid profile resembles that of egg protein, long considered the gold standard for human nutrition 3.

Micronutrients & Minor Components

Beyond fats and proteins, hemp oil is a source of:

• Tocopherols (Vitamin E): Natural antioxidants that protect both the oil and the body’s cells from oxidative stress 6 7.
• Phytosterols: Compounds like β-sitosterol, which may help lower cholesterol 1 7.
• Polyphenols & Flavonoids: Antioxidants such as quercetin, kaempferol, and isorhamnetin glycosides, whose content can vary with cultivation and extraction practices 6 7.
• Chlorophyll: Although present, high levels can affect oil quality and shelf stability 7.

Cannabinoids & Terpenes: Nature’s Bioactives

Hemp oil contains trace amounts of cannabinoids, most notably cannabidiol (CBD), and a variety of terpenes such as β-caryophyllene and myrcene 1 5. While the levels are low compared to extracts made from flowers or leaves, these compounds contribute to the oil’s bioactivity and subtle flavor profile.

Hemp Oil Health Benefits

Now that we’ve unpacked hemp oil’s nutritional profile, let’s explore how this translates into real-world health benefits. Research and clinical studies reveal a range of positive effects, from heart health to improved stress resilience.

Heart Health & Cholesterol Management

Hemp oil’s optimal omega-6 to omega-3 ratio is a major plus for cardiovascular health. Diets rich in these essential fats are linked to:

• Reduced total and LDL (“bad”) cholesterol
• Increased HDL (“good”) cholesterol
• Lower risk of heart disease 2 3 4 7 8

Clinical studies indicate that regular hemp oil supplementation can improve HDL cholesterol without adverse side effects 8. Additionally, phytosterols in hemp oil may block cholesterol absorption, further supporting healthy blood lipid levels 1 7.

Anti-inflammatory Effects

The presence of gamma-linolenic acid (GLA), along with polyphenols and omega-3s, gives hemp oil notable anti-inflammatory properties 2 4 6 7. GLA is uncommon in plant oils but can help manage chronic inflammatory conditions, including arthritis and certain skin disorders 2 4. Meanwhile, hemp oil’s antioxidants (polyphenols, vitamin E) help counteract oxidative stress, which is linked to inflammation and many chronic diseases 6 7.

Skin Health and Dermatological Benefits

Hemp oil is increasingly used in both dietary and topical formulations for skin health. Its high PUFA content helps maintain skin moisture and elasticity, and may alleviate symptoms of eczema, psoriasis, and dry skin 2 7. The presence of tocopherols and phytosterols further supports skin barrier function and protection against environmental damage 7.

Stress Resilience, Sleep, and Mood

Emerging research suggests that hemp oil—especially when containing trace levels of CBD—may offer subtle benefits for mental health:

• Improved perceived sleep quality and quantity
• Enhanced ability to cope with stress
• Increased life satisfaction scores 8

A recent placebo-controlled trial found that hemp oil supplementation improved HDL cholesterol and supported sleep quality, with no significant adverse effects 8. While the levels of cannabinoids in food-grade hemp oil are low, their presence may contribute to these effects 1 5 8.

Antioxidant Protection

Minor constituents such as vitamin E, polyphenols, and flavonoids act as antioxidants, helping to:

• Protect the oil itself from rancidity
• Reduce cellular damage from free radicals in the body 6 7

Antioxidant intake from hemp oil may thus play a role in preventing oxidative-stress-related diseases and promoting overall wellness 6 7.

Digestibility and Allergen-Friendly Protein

Hemp oil’s residual proteins, particularly edestin and albumin, are not only complete (containing all essential amino acids) but also easily digestible and less likely to trigger allergies compared to soy or dairy proteins 2 3 4. This makes hemp oil-derived protein an excellent choice for people with dietary sensitivities.

Conclusion

Hemp oil stands out as a nutrient-dense, functional food ingredient that delivers more than just healthy fats. Its combination of balanced essential fatty acids, digestible proteins, antioxidants, and trace bioactives creates a foundation for broad-spectrum health benefits—from heart and skin support to improved stress resilience.

Key takeaways:

• Unique Fatty Acid Profile: Hemp oil provides an ideal 2–3:1 ratio of omega-6 to omega-3, plus rare GLA and SDA 1 2 3 4 5.
• Complete Protein Source: Contains edestin and albumin, rich in all essential amino acids and highly digestible 2 3 4.
• Rich in Antioxidants & Phytochemicals: Includes vitamin E, polyphenols, phytosterols, and trace cannabinoids 1 6 7.
• Science-Backed Benefits: Supports cardiovascular health, reduces inflammation, promotes skin health, and may aid sleep and stress management 2 3 4 6 7 8.
• Safe and Well-Tolerated: Clinical trials show no significant adverse effects with regular consumption 8.

Whether you’re seeking to support heart health, improve your skin, or add nutrient diversity to your meals, hemp oil is a versatile and evidence-backed option worth considering.