Hemp Seed Oil vs Flaxseed Oil: What’s the Difference?
Both hemp seed oil and flaxseed oil are widely recognised as nutritious plant oils rich in essential fatty acids. They are often compared because they are among the best plant-based sources of omega-3 and omega-6 fatty acids, which play an important role in overall health.
But while these oils share some similarities, they differ significantly in their fatty acid profiles, nutritional benefits, and best uses in the kitchen.
In this guide, we explore the key differences between hemp seed oil and flaxseed oil, including their omega ratios, nutritional content, and how to incorporate them into a healthy diet.
Understanding Omega-3 and Omega-6 Fatty Acids
Omega-3 and omega-6 are essential fatty acids (EFAs), meaning the body cannot produce them on its own and they must be obtained through diet.
Both fatty acids are important for:
- Heart health
- Brain function
- Skin health
- Normal inflammatory response
While both are essential, the balance between omega-6 and omega-3 is important. Many modern diets tend to contain far more omega-6 than omega-3, which is why oils rich in omega-3 have become increasingly popular.
What Is Hemp Seed Oil?
Hemp seed oil is produced by cold pressing the seeds of the hemp plant (Cannabis sativa). The oil has a mild, nutty flavour and is known for its unique balance of essential fatty acids.
One of the most notable characteristics of hemp seed oil is its omega-6 to omega-3 ratio of approximately 3:1, which is close to the ratio many nutrition researchers consider beneficial for human diets.
Hemp seed oil also contains beneficial fatty acids not commonly found in many other culinary oils, including:
- Gamma-linolenic acid (GLA) – an omega-6 fatty acid associated with normal inflammatory response
- Stearidonic acid (SDA) – an omega-3 fatty acid that can be converted efficiently into longer-chain omega-3s
Hemp seed oil typically contains around 75–80% polyunsaturated fatty acids, making it one of the most polyunsaturated plant-based oils available.
What Is Flaxseed Oil?
Flaxseed oil is extracted from the seeds of the flax plant (Linum usitatissimum), a crop historically grown for both linen fibre and oil production. The name Linum usitatissimum roughly translates to “very useful flax.”
Flaxseed oil is particularly valued because it is one of the richest plant sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Because of its extremely high omega-3 content, flaxseed oil is often used by people looking to increase their intake of plant-based omega-3 fats.
However, flaxseed oil contains relatively little omega-6, resulting in a very low omega-6 to omega-3 ratio.
Hemp Seed Oil vs Flaxseed Oil: Key Differences
| Feature | Hemp Seed Oil | Flaxseed Oil |
|---|---|---|
| Omega-3 content | Moderate | Very high |
| Omega-6 content | High | Low |
| Omega-6 : Omega-3 ratio | ~3:1 | ~0.2:1 |
| Gamma-linolenic acid (GLA) | Present | Not present |
| Stearidonic acid (SDA) | Present | Not present |
| Smoke point | Low–medium | Very low |
| Best use | Dressings, sauces, light cooking | Cold use only |
Both oils offer nutritional benefits, but they serve slightly different purposes depending on dietary goals.
Nutritional Comparison Between Hemp Seed Oil & Flax Seed Oil
| Nutritional value per 100g | Hemp Seed Oil | Flaxseed Oil |
|---|---|---|
| Saturated fat | 9.2g | 9.4g |
| Polyunsaturated fat | 78.0g | 66.0g |
| Omega-3 | 18.7g | 53.3g |
| Omega-3 SDA | 1.6g | 0g |
| Omega-6 | 56.6g | 12.7g |
| Omega-6 GLA | 3.3g | 0g |
| Omega-6 / Omega-3 ratio (ideal between 2:1 – 4:1) |
3:1 | 0.2:1 |
Values may vary depending on crop variety and processing methods.
Hemp Seeds vs Flax Seeds: Protein and Fibre
While the oils are nutritionally interesting, the whole seeds themselves also offer valuable nutrients.
Protein
Hemp seeds are considered a complete plant protein, meaning they contain all nine essential amino acids that the body cannot produce on its own.
In comparison:
- Hemp seeds: about 10 g protein per 3 tablespoons
- Flax seeds: about 5–6 g protein per 3 tablespoons
This makes hemp seeds one of the better plant-based protein sources.
Fibre
Flax seeds contain significantly more fibre.
- Ground flax seeds: about 8 g fibre per 3 tablespoons
- Hulled hemp seeds (hemp hearts): about 3 g fibre per 3 tablespoons
If increasing dietary fibre is your goal, flax seeds are the better option.
Cooking With Hemp Oil vs Flax Oil
Hemp Seed Oil
Hemp seed oil has a low smoke point, meaning it is best used in:
- Salad dressings
- Sauces and dips
- Smoothies
- Light sautéing or low-heat cooking
- Its nutty flavour works well in many savoury dishes.
Flaxseed Oil
Flaxseed oil is very sensitive to heat and oxidation and should generally not be used for cooking.
Instead, it is best used:
- Drizzled over food
- In smoothies
- In salad dressings
- Added to yoghurt or cereal
It should also be stored in the refrigerator to maintain freshness.
Which Oil Is Healthier?
Both oils are highly nutritious, and neither is universally “better.” The choice depends largely on your dietary goals.
Choose hemp seed oil if you want:
- A balanced omega-6 to omega-3 ratio
- Additional fatty acids such as GLA and SDA
- A versatile oil for dressings and light cooking
Choose flaxseed oil if you want:
- The highest plant-based source of omega-3 (ALA)
- A simple way to increase omega-3 intake
Many people choose to include both in their diet to benefit from their complementary nutritional profiles.
Final Thoughts
Both hemp seed oil and flaxseed oil are nutrient-rich plant oils that can play a valuable role in a healthy diet.
Flaxseed oil stands out for its extremely high omega-3 content, while hemp seed oil offers a more balanced omega fatty acid profile, along with additional beneficial compounds such as GLA and SDA.
Rather than choosing one over the other, many nutrition experts recommend incorporating a variety of healthy plant oils into your diet to take advantage of their different nutritional benefits.
You can easily add hemp seeds or flax seeds to your daily meals by sprinkling them over cereal, yoghurt, salads, smoothies, or baked goods.
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