Hemp milk, a growing favorite among plant-based drinks, is made from the seeds of the Cannabis sativa plant. Unlike marijuana, hemp milk has only tiny amounts of THC, so it does not cause any mind-altering effects. Instead, it provides a creamy, slightly nutty drink that can replace dairy milk and offers a special mix of nutrients. So what are the key “hemp milk nutrition facts” that make it stand out? Here is a clear look at its nutrients, benefits, and possible downsides.
This flexible milk substitute is now common in grocery stores and is also easy to make at home. Its rise in popularity comes from its ability to meet many dietary needs, including for people avoiding dairy, soy, or gluten. Knowing its nutrition breakdown helps you see how it can fit into a balanced diet and support overall health.
Hemp Milk Nutrition Facts
Macronutrient Content Per Serving
For the main nutrients in our diet – fats, proteins, and carbohydrates – hemp milk offers a useful mix. One cup (240 ml) of unsweetened hemp milk usually has about 83 calories, so it is lower in calories than whole cow’s milk. It has around 7.3 grams of fat per cup, much of it from healthy unsaturated fats. This fat level is often similar to, or higher than, many other plant milks, showing how rich it is in this key nutrient.
Hemp milk also does well in protein compared to many other plant-based milks. A cup provides about 4.7 grams of protein, which is quite good for a non-dairy drink. Hemp protein is a “complete protein,” meaning it includes all nine essential amino acids that the body cannot make by itself. Carbohydrates are low, at around 1.3 grams per cup in unsweetened versions, which can help people who are watching their carb intake. A typical macronutrient ratio for hemp milk is about 17% carbs, 62% fat, and 21% protein, showing that most of its calories come from fat and protein.
| Nutrient (per 1 cup unsweetened) | Approximate Amount |
|---|---|
| Calories | 60-83 kcal |
| Fat | ~7.3 g (mainly unsaturated) |
| Protein | ~4.7 g (complete protein) |
| Carbohydrates | ~1.3 g |
Vitamins and Minerals in Hemp Milk
Apart from the main nutrients, hemp milk also provides important vitamins and minerals, especially when it is fortified. On its own, it naturally contains some iron (about 7% of the Daily Value per cup) and a small amount of calcium (about 2% DV). Many store-bought hemp milks have added nutrients to raise their health value, such as calcium, phosphorus, and vitamins A, B12, and D.
For example, 1 cup of Pacific Foods Unsweetened Hemp Milk offers about:
- Vitamin D: 2 mcg (10% DV)
- Calcium: 290 mg (20% DV)
- Iron: 1.4 mg (8% DV)
- Magnesium: 50 mg (10% DV)
These added nutrients can support strong bones, healthy immune function, and overall energy and wellness. This vitamin and mineral content helps hemp milk stand out as a nutritious plant-based drink.
Hemp Milk vs. Other Plant Milks: Nutrition Comparison
Among plant-based milks, hemp milk compares well and can be better than many other options in some areas. Compared with popular choices like rice milk or almond milk, hemp milk usually has more protein and more healthy fats. This can make it more filling and more nutrient-dense for people who want a plant-based milk instead of cow’s milk.
While cow’s milk generally has more protein, hemp milk is a strong pick for people who avoid dairy, because it provides easy-to-digest plant protein that includes all essential amino acids. Its creamy texture and nutty taste also make it useful in many recipes, including smoothies, coffee, and baking. For people with tree nut allergies, hemp milk is a safe choice, unlike almond or cashew milk.
Potential Health Benefits of Hemp Milk
The rich nutrition of hemp milk can support health in several ways, mainly due to the helpful compounds in hemp seeds.
Supports Heart Health
Hemp milk contains nutrients that may help keep the heart and blood vessels healthy. It is high in the amino acid arginine, which the body uses to make nitric oxide. Nitric oxide helps relax blood vessels, which can support healthier blood pressure. Higher arginine intake is also linked with lower levels of C-reactive protein (CRP), an inflammation marker that is tied to a higher risk of heart disease. Research suggests that people who eat more arginine tend to have lower CRP levels, so regular intake of hemp products, including hemp milk, may help lower heart disease risk.
Promotes Skin Health
The essential fatty acids in hemp milk are also helpful for the skin. Hemp seeds have a favorable ratio of omega-6 (linoleic acid) to omega-3 (alpha-linolenic acid), usually between 2:1 and 3:1. This balance supports the skin’s response to inflammation and aging. Studies show that these fatty acids can improve eczema symptoms by lowering dryness and itchiness. A higher intake of linoleic acid has also been linked with less dry or thinning skin. In addition, omega-3 fats can help protect the skin from UV damage and may reduce the chance of certain skin problems related to sun exposure. Hemp milk also contains vitamin E, which may help slow skin cell aging and support a smooth, healthy-looking complexion.
Contains Omega-3 and Omega-6 Fatty Acids
One of the strongest points of hemp milk is its high level of omega-3 and omega-6 fatty acids. These are called “essential” because the body cannot make them and must get them from foods. They are important for many body functions, including building cell membranes and new tissues.
The balanced omega-3 to omega-6 ratio in hemp milk is helpful for overall health. These fats support more than just skin and heart health; they may also help the brain. Some studies link good intake of omega-3 and omega-6 fats with a lower risk of brain diseases such as Alzheimer’s. Because of this, hemp milk is often chosen by older adults who want to support memory, focus, and brain function.
Provides Plant-Based Protein
For people who follow a vegan diet or want to cut back on animal products, hemp milk offers an easy way to get plant protein. As mentioned earlier, hemp protein is one of the few plant proteins that include all essential amino acids, which are needed for muscle repair, muscle growth, and many other body processes. The protein in hemp milk is also easy to digest, so the body can use it well. This strong protein content gives hemp milk an advantage over many other plant milks that have little protein or lack some amino acids.
Potential Risks and Considerations
Hemp milk has many nutrition benefits, but there are some possible downsides to keep in mind.
Allergies and Sensitivities
Although rare, some people may be allergic to hemp milk. Symptoms can range from mild skin rashes or hives to more serious reactions, including anaphylaxis. If you are allergic to other seeds or nuts, use care when trying hemp milk for the first time and watch for any signs of a reaction. People with a history of allergies should speak with a healthcare provider before adding new foods like hemp milk.
Hemp seeds also contain natural plant compounds such as tannins and saponins. Most people can tolerate these, but some may have mild stomach pain or digestive discomfort after drinking hemp milk. If this happens, lowering your intake or choosing a different plant milk may help.
Is Hemp Milk Safe for Children and Pregnant Women?
Many people wonder if hemp milk is safe for children and pregnant women, given its link to the cannabis plant. As explained earlier, hemp milk has only tiny amounts of THC, the chemical in marijuana that causes a “high,” and these levels are far too low to have that effect. For that reason, hemp milk and other hemp seed foods are usually considered safe for these groups.
Even so, pregnant or breastfeeding women and parents of young children should talk with their doctor or pediatrician before making big diet changes or adding new foods like hemp milk. This helps make sure that all nutrient needs are met and that the drink is a good fit for the individual child or parent.
Added Sugar and Flavored Varieties
Unsweetened hemp milk is a low-sugar choice, but many flavored or “original” versions at the store can have a lot of added sugar. For example, one brand’s original hemp milk has 12 grams of added sugar per serving, which is about 24% of the Daily Value. A high intake of added sugar over time can raise the risk of problems like obesity and type 2 diabetes. Reading nutrition labels and choosing unsweetened versions when possible can help you keep added sugar low.
Some brands also add thickeners such as carrageenan, guar gum, or xanthan gum to give hemp milk a creamier texture. These are usually considered safe, but some people may notice gas, bloating, or stomach aches from them. If this is a concern for you, look for products with shorter ingredient lists or make simple homemade hemp milk using just hemp seeds and water.
Frequently Asked Questions about Hemp Milk Nutrition
Is Hemp Milk Gluten-Free and Vegan?
Yes. Hemp milk is naturally free of gluten, soy, and lactose. That makes it a strong option for people with celiac disease, gluten sensitivity, lactose intolerance, or dairy allergies. Because it comes from plants, it fits well into a vegan diet too.
Thanks to its creamy feel and mild taste, hemp milk can usually replace cow’s milk in many recipes, such as in cereal, baked goods, sauces, and hot drinks, while still being suitable for many different dietary needs.
How Many Calories Are in Hemp Milk?
The calories in hemp milk depend on the brand and whether it is sweetened. In general, 1 cup (240 ml) of unsweetened hemp milk has about 60-83 calories. In comparison, a cup of sweetened or “original” hemp milk may have around 140-160 calories because of added sugars.
This lower calorie level in unsweetened hemp milk can work well for people watching their weight or total calorie intake. By contrast, whole cow’s milk usually has about 150 calories per cup. So unsweetened hemp milk is usually lighter in calories while still providing healthy fats and a fair amount of protein.
Does Hemp Milk Contain THC or CBD?
Many people ask if hemp milk contains THC or CBD. Hemp milk is made from hemp seeds, which only hold tiny traces of tetrahydrocannabinol (THC), the chemical in marijuana that affects the mind. These trace levels are too low to cause any “high” or similar effects. Most of the cannabinoids, including THC, are found in the flowers of the Cannabis sativa plant, not in the seeds used for milk.
Hemp plants do contain cannabidiol (CBD), but hemp milk usually has little to no CBD. Products that claim CBD benefits are typically made from other parts of the plant or are specially processed to extract CBD. People can drink hemp milk without worrying about psychoactive effects or meaningful CBD intake.
Key Takeaways on Hemp Milk Nutrition Facts
Hemp milk is now a well-known plant-based drink that offers a strong alternative to dairy milk and many other plant milks. Its healthy fat content, especially the balanced omega-3 and omega-6 essential fatty acids, supports heart health, skin appearance, and possibly brain function. The fact that it provides easy-to-digest, complete plant protein makes it especially useful for vegans and anyone looking to raise their protein intake from non-animal sources.
Fortified hemp milks often add key vitamins and minerals such as calcium, vitamin D, and vitamin B12, which support bone health and overall wellness. Because hemp milk is naturally free of lactose, soy, and gluten, it fits many special diets. While people should watch for added sugars in flavored versions and be aware of rare allergy or digestive issues, the overall nutrition benefits of hemp milk are strong. Whether you drink it plain, blend it into smoothies, add it to coffee, or use it in cooking and baking, hemp milk can be a tasty, plant-based addition to a balanced diet.