Hemp Milk: Benefits, Nutrition, and Uses

Hemp milk is a plant-based beverage made by blending shelled seeds from the hemp plant ( Cannabis sativa ) with water. The resulting liquid is strained and is known for its mild, slightly nutty flavour and naturally creamy texture [1]. Unlike the leaves or flowers of the Cannabis plant, hemp seeds contain negligible or untraceable amounts of delta-9-tetrahydrocannabinol (THC), the compound responsible for psychoactive effects, meaning hemp milk will not cause intoxication [2].

It serves as a versatile non-dairy alternative for individuals who are lactose intolerant, allergic to soy or nuts, or those following a vegan diet.

Hemp Milk Nutritional Overview

Hemp milk, particularly commercial varieties, is often fortified with essential vitamins and minerals to match or exceed the nutritional value of dairy milk [3]. Unsweetened commercial hemp milk offers a unique nutritional profile compared to other plant-based beverages like rice or almond milk, particularly in its protein and healthy fat content.

One cup (240 ml) of unsweetened, fortified hemp milk typically contains roughly:

Potential Health Benefits of Hemp Milk

While research specifically on the long-term health effects of hemp milk is limited, the nutrients derived from hemp seeds suggest several potential benefits [1], [5].

Supports Heart Health

Hemp seeds are an excellent source of heart-healthy polyunsaturated fats, including a beneficial ratio of Omega-6 to Omega-3 fatty acids (typically around 2:1 to 3:1) [1]. These fatty acids may help modulate cholesterol levels and support cardiovascular function [5]. Additionally, the milk contains potassium, a mineral known to support healthy blood pressure by counteracting the effects of sodium [6].

Source of Complete Plant-Based Protein

Hemp is one of the few plant-based sources that contains all ten essential amino acids, making it a complete protein [4]. This makes hemp milk an ideal beverage for vegans, vegetarians, and those looking to increase their plant-based protein intake for muscle maintenance and overall satiety.

May Promote Skin Health

The optimal balance of Omega-3 and Omega-6 fatty acids found in hemp seeds is believed to be beneficial for skin health [5]. These fats play a role in reducing inflammation and improving the skin’s barrier function, potentially helping conditions like eczema and reducing signs of oxidative stress and ageing [7].

Contributes to Bone Strength

Commercial hemp milk is routinely fortified with calcium and Vitamin D, two nutrients essential for bone mineral density and growth [3]. Additionally, hemp milk naturally provides magnesium and phosphorus, which work synergistically with calcium to support bone structure and reduce the risk of osteoporosis [8].

May Boost Immune Function

Hemp seeds contain a range of antioxidants and beneficial fatty acids that may support the body’s immune response and help protect cells from damage caused by free radicals [5], [9]. Vitamin A and Vitamin E, which are often added to commercial hemp milk, also function as antioxidants [9].

Conclusion

Hemp milk is a nutritionally diverse and versatile plant-based alternative to dairy milk. It is particularly valued for its creamy texture, complete protein profile, and rich content of polyunsaturated fats. It is a safe and suitable choice for individuals with common dietary restrictions like lactose intolerance, gluten sensitivity, or nut allergies. By choosing fortified and unsweetened varieties, consumers can easily integrate this beverage into a balanced and health-conscious diet.

Frequently Asked Questions (FAQ)

Can hemp milk get you high?

No, hemp milk does not contain psychoactive THC (tetrahydrocannabinol), so it cannot make you high [2].

Is hemp milk safe for people with nut allergies?

Yes, hemp milk is derived from seeds, not nuts, and is generally safe for those with nut allergies, but always check the product label for cross-contamination warnings [3].

How does hemp milk compare to almond or soy milk?

Hemp milk typically provides more protein and a better fatty acid profile (Omega-3s and Omega-6s) than almond milk. Unlike soy milk, it is free from common allergens like soy and gluten [3].

Can children drink hemp milk?

Yes, children can consume hemp milk. Unsweetened and fortified versions are generally preferred to ensure adequate intake of calcium and Vitamin D. Always consult a paediatrician or dietician to ensure it meets your child’s specific nutritional needs.

Disclaimer

This article is intended for general informational purposes only and does not constitute medical advice, diagnosis, or treatment. Nutritional information and potential benefits are based on general scientific knowledge. Always consult a qualified healthcare professional, such as a doctor or registered dietitian, before making significant changes to your diet, especially if you have pre-existing health conditions, take medications, or have specific nutritional needs (e.g., for children, pregnancy). Individual responses to plant-based products may vary.

References

[1] Besir, A., Awad, N., Mortas, M., & Yazici, F. (2022). A Plant-Based Milk Type: Hemp Seed Milk. ResearchGate. Retrieved from https://www.researchgate.net/publication/362327090_A_Plant-Based_Milk_Type_Hemp_Seed_Milk

[2] Musarra, M., Jirillo, R., Rapa, M., & Vinci, G. (2019). Canapa sativa L. and Moringa oleifera as Naturally Functional Beverages: Innovative Trends. In Natural Beverages (pp. 243–265). Elsevier. https://doi.org/10.1016/B978-0-12-816689-5.00009-2

[3] Thakur, A., Morya, S., & Kasankala, L. M. (2025). Hemp seed and its milk analogue: A review on specialities, significance and emerging needs. Journal of Natural Fibres, 22(1). https://doi.org/10.1080/15440478.2025.2474136

[4] House, J. D., Neufeld, J., & Leson, G. (2010). Evaluating the quality of protein sources for inclusion in human diets: The effect of thermal processing on the digestibility of hemp seed protein. Journal of Agricultural and Food Chemistry, 58(22), 11801-11807. https://doi.org/10.1021/jf102636b

[5] Wang, M., Wang, Y., Zhu, Y., Wang, W., & Chen, G. (2021). The therapeutic potential of Cannabis sativa L. and its constituents in the treatment of skin diseases. Molecules, 26(21), 6610. https://doi.org/10.3390/molecules26216610

[6] Aburto, N. J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, F. P. (2013). Effect of increased potassium intake on cardiovascular risk factors and kidney disease: systematic review and meta-analysis. BMJ, 346, f1378. https://doi.org/10.1136/bmj.f1378

[7] Zhang, J., Griffin, J., Li, Y., Wang, D., & Wang, W. (2022). Antioxidant Properties of Hemp Proteins: From Functional Food to Phytotherapy and Beyond. Molecules, 27(22), 7924. https://doi.org/10.3390/molecules27227924

[8] Hardman, R. (2014). The roles of magnesium in body health: focus on bone metabolism. Clinical Cases in Mineral and Bone Metabolism, 11(4), 220–222. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4279201/

[9] Rostamizadeh, T., Fathi, M., & Alami, M. (2023). A review on the health benefits of hemp ( Cannabis sativa L.) seed and oil. Journal of Food Science and Technology, 60(10), 3290–3302. https://doi.org/10.1007/s13197-023-05973-7