Hemp Milk
RegionalCommercially produced in multiple countries
A plant-based beverage produced by blending or extracting food-grade hemp seeds with water.
About Hemp Milk
Hemp milk is a plant-based beverage made from the seeds of the hemp plant (Cannabis sativa L.). Hemp is one of humanity's oldest cultivated plants — grown for its strong bast fibres (used in rope, textiles, and paper) and its oil-rich seeds for at least 10,000 years across Asia, Europe, and the Middle East. Hemp seeds contain no tetrahydrocannabinol (THC), the psychoactive compound found in the resin of certain cannabis varieties — hemp grown for food and fibre is a distinct agricultural variety bred specifically for very low THC content and high seed or fibre yield.
Hemp milk is produced by blending shelled hemp seeds (hemp hearts) with water and straining the result. The milk has a mild, slightly nutty, and earthy flavour that many describe as pleasant and not as strong as flax or walnut milk. Hemp milk has a creamy, slightly green-tinged colour due to the green pigment in hemp seeds. It is naturally free of dairy, lactose, gluten, soy, and tree nuts, making it one of the most allergy-friendly plant milks available.
Hemp seeds have an impressive nutritional profile — they contain all essential amino acids (making hemp a complete protein), a favourable ratio of omega-6 to omega-3 fatty acids, and meaningful amounts of minerals including magnesium, iron, and zinc. Some of these properties carry through into hemp milk, particularly when made with a higher seed-to-water ratio. Commercial hemp milk is typically fortified with calcium and vitamins D and B12.
Sources & Further Reading
- PMC — Hemp Seeds as a Source of Natural Ingredients for Functional Foods — Open-access review of hemp seed and hemp beverage composition
- PMC — Plant-Based Milk Alternatives: Protein Digestibility and Fatty Acids — Comparative nutritional study of hemp and other plant-based milks
- PMC — Commercial Plant-Based Milk Alternatives: Fatty Acids and Protein Digestibility — Beverage-level study that analyzed commercial almond, coconut, hazelnut, hemp, oat, quinoa, rice, and soy drinks; results are product-specific rather than universal.
Nutrition
Hemp milk (240ml / 1 cup, unsweetened commercial) typically contains:
Calories60–80 kcal
Fat4–5 g
Omega-3 ALA~1,000 mg
Protein2–4 g
Calcium~290 mg (fortified)
THC contentNone
Hemp milk contains more protein than most nut milks and has a good omega-3 to omega-6 fatty acid ratio. It contains all essential amino acids. It is free of the top food allergens (no dairy, tree nuts, soy, or gluten). Hemp milk contains no THC or other cannabinoids.
Common Uses
◌ Drinking◌ Coffee & tea◌ Smoothies◌ Cereal◌ Baking◌ Cooking
Hemp milk can be used in most plant milk applications. Its mild flavour makes it versatile in smoothies, coffee, and baking. It works well in savoury cooking and does not impart a strong flavour to neutral dishes. Its allergy-friendly profile makes it particularly useful for households managing multiple food restrictions.
Interesting Facts
- Hemp is one of the fastest-growing plants on Earth — it can grow 4 metres tall in 100 days and requires no pesticides, as it naturally repels insects.
- Hemp seeds are one of the few plant foods that contain all essential amino acids in sufficient quantities to be considered a complete protein.
- Hemp milk contains absolutely no THC — hemp varieties grown for seed and food are legally required to contain less than 0.3% THC in the US and 0.2% in the EU, and the seeds themselves contain essentially none at all.
- Hemp has been used as a fibre crop for rope, sails, and paper for thousands of years — the US Declaration of Independence was reportedly drafted on hemp paper.
- Canada is one of the world's largest producers of hemp seed for food use — Canadian hemp seeds and hemp hearts are exported globally and are the primary source for many hemp milk brands.