Hemp Milk: Nutrition, Benefits, Uses, & How to Make

by John Staughton (BASc, BFA) last updated -

For people looking for a healthy alternative to cow’s milk, hemp milk is an excellent option, as it delivers a wealth of nutrients and is becoming more readily available in many different parts of the world.

What is Hemp Milk?

Although not as popular as almond milk or soy milk, hemp milk is a vegan alternative to cow or goat’s milk and is derived from crushing and soaking hemp seeds in water. Hemp seeds are often inaccurately associated with marijuana, so the idea of drinking hemp milk is unappealing to some people. However, there is no THC in hemp seeds, and in no way should this beverage be considered a drug or an illicit product. [1]

This milk isn’t available everywhere, but as more people discover what health benefits it can provide, it continues to gain popularity. Hemp milk is particularly praised by vegans and those with lactose intolerance, as it is a completely natural beverage and is known to be easier to digest than traditional milk.

Hemp Milk Nutrition

Many people are surprised to learn that hemp milk possesses so many impressive nutrients, including nearly 1/2 of your calcium requirement per day in a single cup. This is in addition to a number of good fats, such as omega-3 and omega-6 fatty acids, B vitamins, vitamin A, vitamin E, and protein, as well as a few other minerals, such as potassium, iron, magnesium, and zinc. There is also no cholesterol and only 140 calories per glass – slightly higher than skim milk, but not as high as whole milk. [2]

A wooden tray with a bowl of dried hemp seeds, glass and bowl of hemp milk, and a rope and 2 wooden spoons of dried hemp seeds on a wooden table

Hemp milk is a popular plant-based alternative to cow’s milk. Photo Credit: Shutterstock

Hemp Milk Benefits

Hemp milk contains no sugar and cholesterol and is also gluten-free. It has fatty acids, vitamins, and nutrients that aid in skincare and improve cognition.

Skin Care

With significant levels of vitamin E and vitamin A, two antioxidant compounds that can do wonders for your diet, this milk is able to improve the health of the skin by reducing oxidative stress, which can lead to wrinkles, inflammation, and other signs of aging. [3] [4]

Improves Cognition

The high levels of omega-3 and omega-6 fatty acids are important in this milk variety, as both of these compounds are linked to boosts in cognitive performance, concentration and memory, making this a popular beverage for older people who are at higher risk for neurodegenerative diseases. [5]

Improves Heart Health

There is no cholesterol in hemp milk, but there is a good amount of potassium. This means that you will be at a lower risk of atherosclerosis and the build-up of plaque in the arteries, while also lowering blood pressure thanks to potassium’s vasodilating abilities. [6] [7]

How to Make Hemp Milk?

You can make your own hemp milk at home very easily; all you need is water, hemp seeds, and a blender. Take a look at the recipe below.

A hand holding milk in a glass and two bowls of hemp seeds around

Homemade Hemp Milk Recipe

An easy-to-make, 2-ingredient recipe to make naturally sweet and creamy milk!
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Course: Breakfast, Milk
Cuisine: Mediterranean
Keyword: hemp, hemp milk
Appliance: Blender
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8 cups
Author: Ishani Bose


  • 1/2 cup of hemp seeds
  • 3-4 cups of water


  • To make hemp milk, mix 1/2 cup of hemp seeds and 4 cups of water in a blender.
  •  Blend thoroughly for 1-2 minutes.
  • Strain the mixture through cheesecloth or thin strainer into a glass jar or container.
  • Store the hemp milk in the refrigerator; consume within 2-3 days for best results.
    A glass jar filled with hemp milk kept next to a bowl of hemp seeds


To get a thicker and creamier consistency of hemp milk, use less water. You can add dates or maple syrup and a pinch of salt to enhance the flavor of the milk. Additionally, you can add cocoa powder to get a chocolaty flavor. 


Hemp milk can be used in a number of different ways. Some of them are:

  • As a substitute for cow milk. It is however crucial to remember – hemp milk can be used as a cow’s milk substitute, but it has a very particular and nuttier flavor which might not be suitable for everybody.
  • Since it is free of soy, gluten, and lactose, hemp milk is a good choice for those who avoid dairy or follow a vegan diet.
  • It can be consumed on its own or added to a bowl of hot or cold cereals, baked goods, and smoothies.
  • Hemp milk makes for excellent lattes, cappuccinos, and other coffee drinks due to its creamy consistency and protein content.

Connect with Us

If you have tried the recipe, we would love your feedback in the comments section below. And while we can’t taste it, we would love to see how it turned out! You can connect with us on Facebook or Instagram and tag your picture with #organicfactsrecipes. [8] [9]

Word of Caution

While you are using any CBD or hemp derived products, it is important to check your state’s laws and guidelines for the same. Hemp-derived CBD products are illegal in the US on a federal level, but still legal in many states. If you are travelling, then make sure you comply with that city/state’s laws regarding the consumption and use of CBD. Remember that most CBD products are not FDA-approved and therefore may be sold illegally or with wrong labeling.

There are very few side effects related to consuming hemp milk, but with flavored varieties, you should carefully note the amount of added sugar. More sugar means more calories, as well as a greater effect on your blood sugar levels. While drinking this milk in moderation should be fine, excessive consumption should be avoided to prevent obesity and diabetes. Check with your doctor if you have a serious or chronic condition drinking this milk or making it an essential part of your diet or routine. [10]

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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