Hemp Milk

Hemp Milk: 3 Proven Benefits, the Nutritional Value, and How To Make It

Hemp milk is not just another fad cow-milk alternative. It is nutrient-packed, plant-based milk that is great for any member of the family. Hemp milk has benefits ranging from improved skin to providing essential fatty acids which are both nearly unheard of in other milk products.

Hemp Milk: The Highlights

  • Offers an excellent alternative to traditional cow’s milk for those eating a vegan or vegetarian diet.
  • Hemp milk is packed with vitamins and minerals that may be lacking from other plant-based kinds of milk.
  • Great for those with intolerances because it is naturally gluten, lactose, and soy free.
  • Hemp milk is a complete protein containing all the essential amino acids.
  • Homemade hemp milk recipes are simple and healthy.

What Is Hemp Milk?

A new type of milk is rising to the top of the non-dairy milk scene, hemp milk.

And it is becoming a popular alternative to cow’s milk with the growth of dairy allergies, a rising focus on health, and the increased knowledge of the benefits of hemp.

Hemp milk is a plant-based alternative to traditional dairy milk that is made from the seeds of Cannabis sativathe hemp plant.

Unfortunately, the term “hemp” stirs up a lot of negative thoughts and connotations, but hemp milk does not contain tetrahydrocannabinol (THC) that is associated with the high produced by marijuana.

Simply put, hemp milk is shelled hemp seeds that have been ground and mixed with water.

Hemp Milk Nutrition Facts

This hemp product goes beyond just providing all the benefits that hemp oil is known for and also makes an excellent addition to any vegan or plant-based diet.

On average, 8 ounces of hemp milk provides approximately 5 grams of protein and 83 calories. The iron and calcium content of hemp milk is a surprising addition at 7 and 2 percent daily value respectively.

These numbers are impressive and to most, they would be enough reason to make hemp milk a part of a regular diet, but the naturally occurring vitamins and minerals contained in good hemp milk make it all the more desirable.

For those purchasing commercially made hemp milk, these nutrients may be even higher as commercial hemp products are often fortified with additional calcium, vitamin A, B12, vitamin D, and phosphorus.

Amino acids, which make up protein, and alpha-linolenic acid (Omega-3s) are anti-inflammatory nutrients and exist in great amounts in hemp milk.

Individuals with allergies or intolerances to soy, gluten, and/or dairy have found hemp milk to be a great alternative to dairy milk as it is naturally free of these three nutrients. Most plant-based kinds of milk do not contain as many healthy fats, like Omega-3, as hemp milk.

A major issue among those who eat a vegan or vegetarian diet is getting the right amount of essential amino acids. Essential amino acids are considered “essential” as they have to be taken in through the diet. These amino acids make up a protein.

Collage of different hemp milks in glass

When these essential amino acids exist in a single food item that food is considered a “complete” protein.

All animal proteins are complete proteins but it is difficult to find in plants. Hemp milk is considered a complete protein which is astonishing considering it is a plant.

Hemp Milk Health Benefits

Being plant-based milk makes hemp seed milk an excellent replacement to cow’s milk, goat’s milk and other animal-based types of milk for anyone who wishes to eat a raw vegan diet.

While hemp milk offers the vegan an option other than traditional soy or rice milk it also adds to the diet of connoisseurs of hemp foods in general.

Good For The Skin

Vitamins A and E have long been associated with healthy skin and nails. Hemp milk contains these two fat-soluble vitamins and gives the consumer the benefits they can see on the outside.

These vitamins act as antioxidants which help to reduce free radicals in the body which lead to oxidative stress. This stress causes damage to the cells leading to wrinkles, hair loss, greying, inflammation, and early aging.

Protects Against Heart Disease

Unlike animal-based kinds of milk, hemp milk does not contain unhealthy fats like saturated fat, trans fat, or cholesterol. In addition to this, it also provides essential fatty acids, omega-3.

All of this makes hemp milk excellent for heart health as Omega-3s reduces inflammation which can be damaging to the heart and bad fats and cholesterol lead to clogged arteries which increase the consumers’ risk of heart disease and stroke.

Magnesium supports healthy glucose and blood pressure. Hemp milk provides a healthy amount of magnesium in the diet which aids in maintaining healthy blood glucose and keeping blood pressure within normal limits.

Boosts Immunity

The body’s immune system is complicated by the presence of free radicals. Many of the vitamins and minerals contained in hemp milk act as antioxidants which work in the body to rid it of free radicals.

These free radicals are damaging to the body’s cells and can lead to cancer and other chronic diseases if they are allowed to exist and thrive in the body.

Along those same lines, an overactive immune system, as in autoimmune diseases, can result in inflammation in the body.

Chronic inflammation can lead to a host of negative health outcomes and immune system reduction. Omega-3s, contained in hemp seed milk, is naturally anti-inflammatory and may combat this response in the body.

How To Make Hemp Milk

Hemp milk is easily made by blending together water and hemp seeds.

While homemade hemp milk has many benefits to a healthy diet, the rise of its popularity has led to commercial varieties being available.

However, these commercial alternatives contain additional sweeteners, thickeners and other ingredients that may be processed or synthetic. While these additives can enhance the taste of the hemp milk they may also increase the number of calories being consumed.

This fact only adds to the benefits of making hemp milk with a homemade hemp milk recipe. Using organic hemp only improves the benefits of homemade hemp milk.

Hemp mil in glass with hemp seeds on table cloth

Hemp Milk Recipe #1

Hemp milk is naturally creamy and slightly thick with a nutty flavor. This delicious homemade hemp milk recipe uses organic hemp seeds and extra ingredients that enhance the hemp milk taste and experience.


  • 1/2 cup organic hemp seeds (shelled)
  • 3-4 cups water (for a thicker/creamy milk use less)
  • 1 pinch sea salt
  • 1 whole pitted Medjool date
  • 1 Tbsp maple syrup (optional for extra sweetness)
  • 1/2 tsp vanilla extract (optional for “Vanilla Hemp Milk”)
  • 2 Tbsp cocoa powder (optional for “Chocolate Hemp Milk”)


  1. In a high-speed blender add the hemp seeds, water, salt, along with any optional ingredients. Blend until all ingredients are well combined.
  2. Taste-test the product and add more vanilla, dates, or cocoa powder as desired.
  3. Pour and strain the mixture if desired, but this isn’t necessary as it is not often that large particles will be present.
  4. Pour the final product into a container and refrigerate. This homemade hemp milk can be kept for up to five (5) days before it has to be thrown out.

This hemp milk product is excellent served with yogurt, granola, in smoothies, or just as a regular beverage.

The nutrition information is an estimate which has been calculated using 4 cups of water with no additional ingredients-unsweetened.

Nutrition Information

  • Serving Size: 1/2 Cup
  • Servings Per Recipe: 8
  • Calories: 80
  • Fat: 4.9g
  • Saturated fat: 0.3g
  • Carbohydrates: 0.7g
  • Fiber: 0.4g
  • Protein: 3.6g

Hemp Milk Recipe #2

The second homemade hemp milk recipe offers optional additions that give the consumer new taste options along with the traditional vanilla bean flavor.


  •     1/2 cup hemp seeds or hemp hearts
  •     2 cups of water
  •     1 Tbsp. Agave nectar (or sugar / omit both if unsweetened)
  •     1/2 tsp. vanilla
  •     1/2 tsp. orange zest (optional)
  •     2 Tbsp cocoa powder (optional)


  1. Place all ingredients (hemp seeds, water, agave (or sugar), and vanilla extract in blender or food processor.
  2. Blend or process until all ingredients are mixed well.
  3. Strain if desired, but not necessary, unless drinking as a beverage.
  4. Serve the hemp milk immediately or it can be refrigerated in an airtight container for up to 3 days.

The Advantages Of Using Hemp Milk

Set with non-dairy vegan hemp milk on white background

Hemp milk deserves the serious attention and consideration of those seeking a cow’s milk alternative or simply a healthier diet. Hemp milk gives the consumer vitamins and minerals along with other nutrients that produce beneficial outcomes.

The advantages of hemp milk occur both on the inside and the outside of the body; stronger immunity, healthier appearing skin and hair, a healthier heart, and reduced inflammation.

Hemp milk is not just an alternative to animal-based kinds of milk but also rivals other plant-based types of milk due to being a complete protein and providing vitamins, minerals, and healthy fats.

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