Hemp Oil: Ingredients, Uses and Buying Tips

Hemp oil is a high-quality edible oil obtained by cold pressing from the seeds of the hemp plant (Cannabis sativa). It has a greenish colour, a nutty taste and is known above all for its favourable ratio of omega-3 to omega-6 fatty acids. Unlike CBD oil, cold-pressed edible hemp oil contains practically no CBD and no intoxicating THC. In this guide we explain what hemp oil is, which ingredients it provides, how you use it in the kitchen and what you should look for when buying.

What is hemp oil?

Hemp oil is the fatty oil from the seeds of the industrial hemp plant. It is traditionally gently cold-pressed, which preserves the valuable fatty acids and the green colour. Industrial hemp is a special variety with a very low THC content and is grown in agriculture for seeds, fibres and oil. Edible hemp oil is thus a pure food oil and not to be confused with cannabis extracts.

The taste is typically nutty to slightly grassy, which makes the oil a popular ingredient for cold cuisine. Because of its sensitive fatty acids, hemp oil is not suitable for frying or deep-frying but is used cold.

The hemp plant has been cultivated as a useful crop for thousands of years and provides, besides fibres, nutrient-rich seeds. For oil extraction, the hulled or unhulled seeds are pressed; from about three kilograms of seeds about one litre of oil is produced. Because no high temperatures and no chemical solvents are used in cold pressing, the valuable ingredients are largely preserved. That is precisely what distinguishes a good edible hemp oil from industrially refined oils.

Ingredients of hemp oil

What is special about hemp oil is its fatty acid composition. It provides both the omega-6 fatty acid linoleic acid and the plant-based omega-3 fatty acid alpha-linolenic acid (ALA) in a ratio of about 3 to 1, which is considered favourable from a nutritional point of view. In addition, it contains small amounts of the rarer gamma-linolenic acid as well as vitamin E as a natural component.

For the plant-based omega-3 fatty acid alpha-linolenic acid, the following claim is authorised in the EU: Alpha-linolenic acid contributes to the maintenance of normal blood cholesterol levels. This statement applies with intake of the corresponding amounts as part of a balanced diet. Hemp oil can thus be a building block for bringing plant-based omega-3 fatty acids into the diet.

The ratio of omega-6 to omega-3 is interesting because in the Western diet omega-6 fatty acids often occur in excess and omega-3 fatty acids rather scarcely. The German Nutrition Society recommends taking in polyunsaturated fatty acids regularly via vegetable oils and other sources. With its favourable fatty acid pattern, hemp oil is one of the oils that can help to give greater consideration to plant-based omega-3 fatty acids. It should be noted that the plant-based alpha-linolenic acid is only converted by the body to a small extent into the long-chain omega-3 fatty acids as found, for example, in oily sea fish.

Forms and variants

In shops you will find hemp oil in various versions:

• Cold-pressed edible hemp oil: the classic, greenish oil for the kitchen, usually in dark glass bottles.
• Organic hemp oil: from certified organic cultivation, often with stricter requirements for cultivation and processing.
• Hemp oil capsules: a practical form for on the go, in which the oil is enclosed in a gelatine or plant-based capsule.

Clearly to be distinguished from this is CBD oil, in which a cannabidiol extract is dissolved in a carrier oil. Edible hemp oil from the kitchen is not a CBD product and is treated as a food. This distinction is important because both products carry the name hemp but differ considerably in origin, composition and legal classification. Anyone looking for an edible oil for the kitchen reaches for cold-pressed hemp seed oil.

Use in the kitchen

Hemp oil develops its aroma best in cold cuisine. It goes excellently with salads, dips, herb quark, pesto or over steamed vegetables. A dash over a finished soup or in a smoothie also brings the characteristic nutty taste. As a rough guide, one to two tablespoons per day are enough to contribute plant-based omega-3 fatty acids.

Important: hemp oil should not be heated, as the sensitive polyunsaturated fatty acids are destroyed at high temperatures and the oil can become bitter. For frying, more heat-stable oils are more suitable.

Anyone who wants to discover the taste anew can use hemp oil sparingly at first and mix it with milder oils. It goes well with earthy ingredients such as potatoes, beetroot, pumpkin or pulses and rounds off bowls and Buddha bowls. A simple dressing of hemp oil, lemon juice, mustard and a little salt also brings variety to the plate. Since hemp oil shows its fresh character best unheated, it should always be added to the finished dish only after cooking.

What to look for when buying?

So that you choose a high-quality hemp oil, it is worth looking at a few points:

• Cold pressing: The label "cold-pressed" or "virgin" stands for gentle extraction and the preservation of the fatty acids.
• Dark bottle: Light protection through dark glass protects the oil from premature rancidity.
• Freshness: Look for a production or bottling date and a best-before date that is as far off as possible.
• Origin and organic: Information on cultivation and, where applicable, an organic seal provide guidance.

After opening, hemp oil should be stored cool, dark and well sealed and used up within a few weeks to months. Storage in the refrigerator extends the shelf life.

A simple freshness test helps you in everyday life: if the oil smells distinctly rancid or tastes unpleasantly pungent and scratchy, it is past its best and should no longer be used. Fresh hemp oil, by contrast, smells pleasantly nutty and slightly grassy. Therefore buy the oil rather in smaller bottles that you use up quickly instead of in large containers that stand open for a long time.

Hemp oil compared to other oils

In the kitchen there are many high-quality oils that differ in taste and fatty acid pattern. Hemp oil stands out above all through its comparatively high proportion of plant-based omega-3 fatty acids and its favourable ratio of omega-6 to omega-3. Linseed oil contains even more alpha-linolenic acid but tastes distinctly different and is also heat-sensitive. Olive oil scores with monounsaturated fatty acids and is versatile but provides less omega-3. Rapeseed oil is considered a good all-rounder with a balanced fatty acid pattern.

For a varied diet it makes sense to use different oils instead of restricting yourself to a single one. Hemp oil is suitable here as an aromatic speciality for cold cuisine, while for frying heat-stable oils are the better choice. This way you optimally combine taste and appropriate use and at the same time cover a broader spectrum of fatty acids.

Safety and notes

Cold-pressed edible hemp oil is considered a well-tolerated food and contains no relevant amounts of THC. It can be used by most people as part of a normal diet. As with all oils, it is energy-rich, so consumption should be oriented towards a balanced overall diet.

Food supplements and individual oils are no substitute for a varied diet. If you take medication, are pregnant, breastfeeding or have health questions, discuss the regular consumption of larger amounts of concentrated oils or capsules with your doctor.

Overall, hemp oil is a good example of how a single food can sensibly supplement a balanced diet without placing exaggerated expectations on it. It provides plant-based omega-3 fatty acids, brings variety to cold cuisine and can be easily incorporated into many dishes. Decisive for the benefit are freshness, gentle production and correct use without heating. Anyone who observes these points has, with a high-quality hemp oil, a flavoursome and nutritionally interesting ingredient in the kitchen.

Frequently asked questions (FAQ)

Does hemp oil contain CBD or THC?

Cold-pressed edible hemp oil from hemp seeds contains practically no CBD and no intoxicating THC. It is a pure food oil and must not be confused with CBD oil, in which a cannabidiol extract is dissolved in a carrier oil.

Can you fry with hemp oil?

No. Hemp oil contains sensitive polyunsaturated fatty acids that are destroyed when heated and can taste bitter. It is suitable exclusively for cold cuisine, for example for salads, dips and drizzled over finished dishes.

Which fatty acids are in hemp oil?

Hemp oil provides the omega-6 fatty acid linoleic acid and the plant-based omega-3 fatty acid alpha-linolenic acid in a ratio of about 3 to 1, which is considered favourable, plus some gamma-linolenic acid and natural vitamin E.

How much hemp oil per day makes sense?

As a guide, one to two tablespoons daily are enough to contribute plant-based omega-3 fatty acids. Since oil is energy-rich, the amount should fit into an overall balanced diet.

How is hemp oil stored correctly?

Best cool, dark and well sealed, ideally in the refrigerator. This keeps the sensitive fatty acids stable for longer. After opening, the oil should be used up within a few weeks to months.