It’s a plant-based milk made by blending whole, hulled hemp seeds with hot water.
Hulled hemp seeds, also known as “hemp hearts,” are preferred because the outer shells of the seeds have a coarser texture and a slightly bitter flavor.
Using hulled hemp seeds results in a smoother, milder-tasting milk, improving its drinkability.
Once the hemp milk reaches the desired consistency, it is homogenized and then ultra-high temperature heat treated (1).
These processes improve the texture and extend the milk’s shelf life.
Key Point: Hemp milk is produced by blending hulled hemp seeds with hot water.
The Nutritional Profile of Hemp Milk
Now that we know how hemp seed is made, let’s explore what it offers nutritionally.
The following tables display the full nutritional values of a typical fortified hemp milk product per 244-gram cup.
This nutritional data comes from the Nutrition Coordinating Center’s (NCC) respected Food and Nutrient Database, accessed via Cronometer (2, 3).
Percent Daily Values are calculated based on this nutritional data and the FDA’s recommended daily values (4).
Nutrient
Amount
% Daily Value
Calories
85 kcal
Carbohydrates
1.17 g
0.4%
Fiber
0.48 g
1.7%
Sugars
0.31 g
Fat
7.95 g
10.2%
Saturated
0.87 g
4.4%
Monounsaturated
0.88 g
Polyunsaturated
5.52 g
Omega-3
1.22 g
Omega-6
4.26 g
Protein
3.79 g
7.6%
Cholesterol
0 mg
0%
Table 1: Nutrition facts for hemp milk per 244-gram cup serving
Vitamins
Vitamin
Amount
% Daily Value
Choline
16.95 mg
3.1%
Folate, DFE
14.46 mcg
3.6%
Vitamin A
90 mcg
10%
Vitamin B1 (thiamin)
0.15 mg
12.5%
Vitamin B2 (riboflavin)
0.30 mg
23.1%
Vitamin B3 (niacin)
1.11 mg
6.9%
Vitamin B5 (pantothenic acid)
0.13 mg
2.6%
Vitamin B6
0.07 mg
4.1%
Vitamin B12
0.60 mcg
26.1%
Vitamin C
0.06 mg
0.1%
Vitamin D
5.0 mcg
25.0%
Vitamin E
1.0 mg
6.7%
Vitamin K
4.57 mcg
3.8%
Table 2: Vitamin composition of hemp milk per 244-gram cup serving
Minerals
Mineral
Amount
% Daily Value
Calcium
390 mg
30%
Copper
0.19 mg
21.1%
Iodine
–
–
Iron
2.0 mg
11.1%
Magnesium
42.0 mg
10%
Manganese
0.91 mg
39.6%
Phosphorus
250 mg
20%
Potassium
99.0 mg
2.1%
Selenium
3.10 mcg
5.6%
Sodium
125.0 mg
5.4%
Zinc
1.25 mg
11.4%
Table 3: Mineral composition of hemp milk per 244-gram cup serving
Benefits of Hemp Milk
Let’s examine some of the primary benefits of hemp milk.
Provides Essential Fatty Acids
Unlike many other milk products, hemp milk is a rich source of both omega-3 and omega-6 fatty acids.
A 244-gram cup serving provides 1.22 grams of omega-3 and 4.26 grams of omega-6.
Omega-3 and omega-6 are essential fatty acids (EFAs). Since the human body cannot produce these fats, we need to obtain them from our diet (5).
The form of omega-3 found in plants is called alpha-linolenic acid (ALA).
In the United States, the National Institutes of Health recommend an average daily ALA intake of 1.6 grams for adult men and 1.1 grams for adult women (6).
Observational and randomized clinical studies consistently link high intakes of omega-3 with a lower risk of cardiovascular diseases and events (7, 8, 9).
However, most of this research has focused on eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (10). These are forms of omega-3 found in seafood and marine algae and have higher bioavailability.
Key Point: Hemp milk contains significant amounts of omega-3 and omega-6.
Supports Healthy Bone Through Calcium Provision
Fortified hemp milk provides a substantial amount of dietary calcium.
As indicated in the nutritional profile, a 244-gram cup serving supplies 30% of the daily value for calcium.
Calcium plays an important role in maintaining—and building—healthy bones (11). Sufficient calcium intake supports bone density and may help to lower the risk of osteoporosis.
Milk and other dairy products are the main dietary sources of calcium (11). For this reason, when choosing a plant-based milk, it is important to select one that is a source of calcium.
While hemp milk isn’t a natural source of calcium, most commercial hemp milk products have been fortified with the mineral.
Check the product labelling carefully to confirm a hemp milk product provides calcium.
Key Point: Calcium-fortified hemp milk can provide significant amounts of the mineral.
A Plant-Based Source of Protein
Dairy milk is a good source of protein, particularly options like skim milk, which offer significantly more protein per calorie.
For people choosing plant-based milks over dairy, this can potentially mean a drop in protein intake.
This is because many plant-based milks have lower protein content.
For example, almond milk and oat milk provide only 1.05 grams and 1.92 grams of protein per cup, respectively.
In contrast, hemp milk has a higher protein content, with 3.79 grams per cup.
While this isn’t the highest protein provision among milk products (more on this later), it is considerably higher than some other plant-based options.
Key Point: Hemp milk offers a moderate provision of protein, and provides significantly more protein than almond and oat milk.
Often Fortified With Essential Nutrients
As noted in the nutritional profile section, commercial hemp milk products are typically fortified with essential nutrients.
These include vitamins and minerals that can be challenging to obtain from the diet, including calcium, vitamin B12, and vitamin D.
For those following a vegan lifestyle, fortified hemp milk can provide B12, which is not naturally present in plant-based foods (12).
Additionally, according to the Dietary Guidelines for Americans 2020-2025, calcium and vitamin D are identified as ‘dietary components of public health concern for the general U.S. population due to widespread insufficient intake (13).
A single cup of hemp milk provides more than 25% of the daily value for each of these essential nutrients (4).
Hemp milk also naturally contains beneficial nutrients found in hemp seeds, such as magnesium. A cup of hemp milk provides 10% of the daily value for magnesium.
Key Point: Fortified hemp milk offers a broad range of vitamins and minerals, including large amounts of calcium, vitamin B12, and vitamin D.
Hemp Milk Is Lactose-Free
Like other plant-based milks, hemp milk is naturally lactose-free.
Lactose is a type of sugar found in milk and other dairy products that can cause digestive issues for some people.
According to the National Institutes of Health, approximately 68% of the world’s population has lactose malabsorption. In the United States, this number is thought to stand at 36% (14).
Lactose intolerance can lead to various digestive symptoms following lactose consumption, such as bloating and gas.
Hemp milk is a relatively nutrient-rich alternative to dairy milk for individuals with lactose intolerance.
Key Point: Hemp milk, made from only hemp seeds and water, contains no lactose.
Contains No Common Allergens
Another benefit of hemp milk is that hemp seeds are less likely to cause allergic reactions compared to nuts and other seeds (15).
Many other milk products cannot make the same claim about their primary ingredients.
For instance, dairy milk contains lactose, while other popular plant-based milk products contain allergens like soy (soy milk) or nuts (almond milk, coconut milk) (16).
For individuals with gluten intolerance or soy or nut allergies, hemp milk is a suitable option.
Key Point: Hemp milk is a good choice for individuals with gluten intolerance or soy or nut allergies.
Low In Calories
Lastly, a context-dependent potential benefit of hemp milk is its low calorie content.
A 244-gram cup serving contains only 85 calories.
This is significantly lower than some milk products, such as whole milk, which has 152 calories per cup (17).
For individuals wishing to reduce their calorie intake, hemp milk, along with other milk products like skim milk and almond milk, is one of the better choices.
Key Point: Hemp milk is low in calories.
Does Hemp Milk Have Any Downsides?
While hemp milk offers several benefits, it also has some potential drawbacks.
Here are a few considerations.
Unfortified Hemp Milk Isn’t As Nutritious
It’s important to emphasize that the nutritional values discussed in this article relate to fortified hemp milk.
Although most commercial hemp milk products are fortified, this is not always the case.
Unfortified hemp milk provides a significantly lower nutritional profile and lacks essential nutrients like calcium, vitamin B12, and vitamin D.
Therefore, it is crucial to check labels carefully to ensure that the hemp milk product is fortified.
Key Point: Choose fortified hemp milk for the best provision of essential nutrients.
Higher Cost Than Other Milk Products
Another important consideration is that hemp milk often carries a higher price tag compared to more common milk products.
On average, dairy and soy milk are significantly cheaper.
Cost can be a significant factor in shopping decisions, and hemp milk tends to be among the more expensive options.
Not a Source of Iodine
Iodine is an essential mineral that plays a vital role in producing thyroid hormones. These hormones are important for regulating metabolism and the growth and development of the brain and bones (18).
Some of the most common dietary sources of iodine are iodized salt and dairy products (18).
Note: while table salt in the United States is typically fortified, this isn’t the case in all countries.
Since hemp milk is usually not fortified with iodine, substituting it for dairy milk could lead to a reduced iodine intake.
For individuals with an otherwise low iodine intake, this is an important consideration.
Key Point: Unlike dairy products, hemp milk is not a source of iodine.
Dairy and Soy Milk Offer More Protein
While hemp milk provides a moderate source of protein, dairy and soy milk products contain significantly higher levels.
For some people, this relative lack of protein may be considered a downside.
We don’t necessarily need to obtain protein from milk if it is present in sufficient quantities elsewhere in the diet.
However, for those who rely on milk as a primary protein source, this difference is worth noting.
The table below compares the protein content of hemp milk with that of whole dairy milk, skim dairy milk, and unsweetened soy milk per 100 grams (17, 19, 20):
Type of Milk
Protein Content Per 100 Grams
Hemp milk
1.55 g
Whole dairy milk
3.27 g
Skim dairy milk
3.37 g
Soy milk, unsweetened
3.55 g
Table 4: Protein content of hemp milk compared to whole milk, skim milk, and unsweetened soy milk per 100 grams
Key Point: Hemp milk has less protein compared to dairy and soy-based milk products.
Frequently Asked Questions
For additional information, here is a brief FAQ on hemp milk and its properties.
How does hemp milk taste?
Hemp milk has a mild, smooth, and slightly nutty flavor. It is not as thick as whole dairy milk and plant-based milks such as oat milk. With significantly lower sugar content, it is also less sweet than dairy milk.
Is hemp milk suitable for people with tree nut allergies?
Yes, hemp seeds are not tree nuts and should be suitable for individuals with tree nut allergies. However, while hemp seeds are not a common allergen, rare cases of allergy can occur. Anyone suspecting an allergy to hemp seeds should consult a qualified healthcare professional.
Is hemp milk gluten-free?
Hemp seeds and hemp milk are naturally gluten-free, making them suitable for individuals with gluten intolerance. However, as with any food product, cross-contamination can occur during processing if the producers also process gluten-containing grains. Individuals with celiac disease may with to check for a ‘certified gluten-free’ label.
Can you make hemp milk at home?
Yes, making hemp milk at home is relatively simple. Just blend hulled hemp seeds (hemp hearts) with water for a minute or so, until the milk develops a smooth consistency. A ratio of 4 cups of water to 1 cup of hulled hemp seeds will provide a milk with a creamy consistency. This ratio can be adjusted depending on the preferred thickness. A sweetener can be added if desired. The hemp milk should be stored in the refrigerator and used within approximately three days.
Can you use hemp milk in coffee?
Yes, for those who like milk in their coffee hemp milk will contribute to an enjoyable flavor. However, since hemp milk has a distinctive taste, remember that it will taste different to dairy milk, cream, and other plant-based milk options.
Is hemp milk fortified with vitamin D?
Hemp milk sold commercially is often fortified with vitamin D, but this isn’t always the case. As always, it is important to check the product label to confirm which nutrients the milk is fortified with.
Final Thoughts
For those seeking an alternative to dairy, nut or soy-based milks, hemp milk is a nutrient-rich and pleasant-tasting option.
However, it is not a direct nutritional replacement for dairy or soy milk.
In this regard, it contains a lower amount of protein but may provide specific nutrients, such as magnesium, in higher quantities.
Khan, S. U., et al. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34505026/
Zhao, M., et al. (2023). Association between dietary omega-3 intake and coronary heart disease among American adults: The NHANES, 1999-2018. Retrieved from https://pubmed.ncbi.nlm.nih.gov/38117698/
Mamone, G., et al. (2019). Production, digestibility and allergenicity of hemp protein isolates. Food Research International. Retrieved from https://pubmed.ncbi.nlm.nih.gov/30599980/
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
