Hemp Milk: Nutrition Facts and Health Benefits

Hemp milk has rapidly emerged as a leading contender in the plant-based milk market, offering a unique nutritional profile and a host of potential health benefits. Derived from the seeds of the hemp plant (Cannabis sativa L.), hemp milk is not only naturally free of lactose and common allergens, but also delivers a rich mix of essential fatty acids, complete protein, and vital micronutrients. Whether you’re lactose intolerant, vegan, or simply exploring new dietary options, hemp milk offers an intriguing alternative to both dairy and other plant-based milks. In this article, we’ll delve into the nutrition facts of hemp milk and thoroughly examine its health benefits, backed by up-to-date scientific research.

Hemp Milk Nutrition Facts

Hemp milk stands out among plant-based milks for its impressive nutritional content. Crafted by blending hemp seeds with water, this beverage is naturally creamy, nutty, and packed with nutrients. Unlike some other plant milks, hemp milk is a rich source of complete protein, essential fatty acids, and important vitamins and minerals. Here, we break down the key nutritional components that make hemp milk a noteworthy addition to a balanced diet.

Complete Protein Source

Unlike many other plant-based milks, hemp milk provides a complete protein—meaning it contains all nine essential amino acids required for human health. The amino acid score of hemp milk protein is around 88%, with a protein rationality coefficient of 69%, making it a valuable protein source for those on plant-based or allergen-free diets 2. This protein is also highly digestible and biologically valuable, supporting muscle maintenance and overall health 2 5.

Healthy Fats: Omega-3 and Omega-6

Hemp milk is particularly rich in polyunsaturated fatty acids (PUFAs), accounting for about 75% of its total fat content 2 4 5. It contains both omega-3 (alpha-linolenic acid, ALA) and omega-6 (linoleic acid, LA) fatty acids in an ideal ratio of approximately 1:3, closely matching recommendations for optimal cardiovascular and metabolic health 2 5. This balance is crucial as Western diets often skew heavily toward omega-6, while hemp milk helps restore a healthier balance.

Notable Fatty Acids in Hemp Milk:

• Alpha-linolenic acid (ALA, omega-3): Anti-inflammatory, supports heart and brain health
• Linoleic acid (LA, omega-6): Essential for skin health and hormone production
• Gamma-linolenic acid (GLA, omega-6): May support hormonal balance and alleviate inflammation 5
• Stearidonic acid (SDA): A rare plant-based omega-3 that is easily converted in the body 5

Low Carbohydrate and Sugar Content

Hemp milk is naturally low in carbohydrates and sugars, making it suitable for people monitoring their sugar intake or following lower-carb diets 2 6. Unsweetened varieties are typically less than 1 g of sugar per 100 grams.

Fiber, Vitamins, and Minerals

While the fiber content in hemp milk is lower than in whole hemp seeds, it still contributes to digestive health. More importantly, hemp milk offers a range of minerals such as magnesium, phosphorus, and a notable amount of vitamin E (tocopherol), an antioxidant associated with cellular protection 2 4 5 6.

Non-Psychoactive and Allergen-Friendly

Despite being derived from the cannabis plant, hemp seeds used for food and milk production contain only trace amounts of THC, the psychoactive compound. This ensures hemp milk is entirely non-psychoactive and safe for all ages 1 6. Furthermore, it is free from common allergens such as soy, nuts, and gluten, making it accessible to those with dietary restrictions 6.

Hemp Milk Health Benefits

Hemp milk isn’t just nutritious—it may also confer a variety of health benefits, supported by emerging research. From supporting heart health to offering antioxidant protection and potentially improving cholesterol profiles, hemp milk offers advantages that reach beyond basic nutrition. Let’s explore these health benefits in detail.

Cardiovascular Health

Perhaps the most compelling evidence for hemp milk’s health benefits comes from its effect on cardiovascular risk factors. Animal studies show that consuming hemp milk can lead to a significant reduction in both cholesterol and triglyceride levels 5. Additionally, the high concentration of omega-3 fatty acids, along with a favorable omega-6 to omega-3 ratio, helps maintain healthy cholesterol levels and may lower the risk of heart disease 2 4 5.

Supporting Research:

• Sheep milk studies: Diets containing hemp seeds or hemp cake increased heart-healthy n-3 fatty acids (particularly alpha-linolenic acid), conjugated linoleic acid (CLA), and vaccenic acid in the milk, while also improving lipid indices such as the atherogenic index and hypocholesterolemic/hypercholesterolemic ratio 4.
• Rat studies: Rats given hemp milk experienced reduced serum triglycerides and cholesterol, suggesting potential cholesterol-lowering effects in humans 5.

Anti-Inflammatory and Hormonal Support

Hemp milk delivers gamma-linolenic acid (GLA) and stearidonic acid (SDA)—fatty acids with proven anti-inflammatory properties. GLA, in particular, is rarely found in food sources and plays a role in the biosynthesis of eicosanoids, signaling molecules involved in immune function and inflammation regulation 5. Supplementing with GLA may benefit those with chronic inflammation, hormonal imbalances, or metabolic disorders.

Antioxidant Activity

Research indicates that hemp milk (and dairy milk from animals fed hemp) contains significant levels of antioxidants such as vitamin E (tocopherol) and phenolic compounds 3 4. These antioxidants help protect cells from oxidative stress, which is a factor in aging and the development of chronic diseases. Fermentation and germination processes can further enhance the antioxidant capacity of hemp milk by increasing total phenolic content and boosting bioactive peptides 3.

Complete Protein for Plant-Based Diets

For individuals following a vegan or dairy-free diet, hemp milk is a valuable source of high-quality, complete protein. This supports muscle maintenance, tissue repair, and the synthesis of crucial enzymes and hormones 2 5. The presence of all essential amino acids distinguishes hemp milk from many other plant-based milks that are low in lysine or methionine.

Metabolic and Thyroid Effects

In animal studies, hemp milk consumption was associated with reductions in blood lipids (cholesterol and triglycerides) and altered levels of thyroid hormones 5. While decreased thyroid hormone levels were observed in rats, the long-term significance for humans remains unclear and requires further study. Nevertheless, the impact on lipid metabolism is promising for those at risk of metabolic syndrome or cardiovascular disease.

Allergen-Friendly and Suitable for Restricted Diets

Hemp milk is naturally free of common allergens such as dairy, soy, nuts, and gluten. This makes it an excellent choice for people with food allergies, lactose intolerance, or celiac disease 6. Additionally, hemp milk is suitable for vegan and vegetarian diets, expanding its accessibility.

Emerging Functional Properties

Recent innovations in hemp milk production, such as fermentation and germination, have led to the development of GABA-enriched hemp milk. GABA (gamma-aminobutyric acid) is a neurotransmitter associated with stress reduction and improved sleep. Fermented hemp milk exhibits enhanced GABA content, higher antioxidant activity, and increased soluble protein, potentially offering additional functional benefits 3.

Conclusion

Hemp milk is a standout among plant-based beverages, offering a robust nutritional profile and a range of potential health benefits. Here’s a quick summary of the key points covered:

• Nutrient dense: Rich in complete protein, essential fatty acids, vitamins, and minerals.
• Heart health: May help lower cholesterol and triglyceride levels, and supports cardiovascular wellness.
• Anti-inflammatory and antioxidant: Provides rare fatty acids (GLA, SDA) and antioxidants (vitamin E, phenolics).
• Allergen-friendly: Free of dairy, soy, nuts, and gluten; suitable for restricted diets.
• Innovative potential: Fermented and germinated forms can enhance functional benefits (e.g., GABA enrichment).
• Research-based: Current evidence supports benefits for lipid metabolism and overall nutrition, though more human studies are needed.

Whether you are seeking a nutritious milk alternative or looking to support your health with plant-based options, hemp milk is a compelling choice worthy of a spot in your daily routine.