Hemp Milk: Nutrition, THC Facts and Is It Healthy?

Hemp milk is a plant drink made by blending hemp seeds with water, usually strained and often fortified with calcium and vitamins. It has a nutty, earthy taste and a creamy body, and it is dairy-free, soy-free and nut-free. It does not make anyone high: in 2018 FDA said that hemp seed ingredients contain only trace amounts of THC and CBD. One honest caveat comes first. The USDA SR Legacy database we use for every food guide has no hemp milk entry, so this guide does not invent numbers. Below is what hemp milk is, what FDA actually said, what USDA lists for the seeds, how cartons compare with other milks, and how to read a label to judge whether a given hemp milk fits your needs.

Peptide Labs does not sell hemp milk. This article is general nutrition information, not medical advice, and it is not about CBD products.

What is hemp milk?

Hemp seeds come from hemp varieties of the Cannabis sativa plant grown for seed and fiber. To make the drink, makers blend seeds, usually hulled seeds (the soft inner part sold as hemp hearts), with water, then strain the liquid. Store-bought versions typically add some of the following, which is why two cartons can differ so much:

• Fortificants: calcium, vitamin D, vitamin B12 and sometimes vitamin A or riboflavin.
• Sweeteners: cane sugar, brown rice syrup or other sugars in original and vanilla versions; unsweetened versions skip them.
• Thickeners and emulsifiers: gums such as gellan or locust bean gum and sunflower lecithin keep the drink smooth.
• Salt and flavors: small amounts for taste.

Homemade hemp milk is just seeds and water, with no fortification, so it carries none of the added calcium or vitamin D found in many cartons.

Hemp milk and THC: what FDA said about hemp seed foods

In December 2018, FDA responded to three GRAS (generally recognized as safe) notices for hemp seed ingredients: hulled hemp seed, hemp seed protein powder and hemp seed oil. The agency had no questions about the companies’ conclusions that these ingredients are safe for the food uses described in the notices. FDA explained that hemp seeds contain only trace amounts of THC and CBD, which the seeds may pick up during harvesting and processing, and that eating these ingredients is not capable of making consumers high.

Three limits are worth knowing. First, the FDA notice covered those ingredients, not every hemp milk brand; how a maker sources and cleans its seeds is up to that maker. Second, FDA’s statement did not address drug testing; our post on whether CBD shows up on a drug test explains how those tests work. Third, hemp seed foods are a different category from CBD oils and THC products. For recent federal law changes on hemp-derived cannabinoid products, see our 2026 hemp law explainer. This guide makes no claims about CBD.

Hemp milk nutrition: what USDA lists and what it does not

Because SR Legacy has no hemp milk entry, the table shows the closest USDA item, hulled hemp seeds, clearly labeled as the seed, next to plant milks and dairy milk that USDA does list. A cup of hemp milk contains only a fraction of this seed amount, and every brand uses a different recipe, so read the seed row as context, not as a carton value.

The seeds themselves are dense in nutrients. In USDA data, 3 tablespoons of hulled hemp seeds supply about half the Daily Value for magnesium, nearly all of it for manganese, and about a quarter for zinc. Their fat is mostly polyunsaturated: USDA lists roughly 2.6 grams of alpha-linolenic acid (ALA), the plant omega-3 covered in our omega-3 guide, and about 8 grams of the omega-6 linoleic acid per 3 tablespoons. How much of that ends up in a cup of hemp milk depends on how many seeds the recipe uses, which the label’s fat and protein lines hint at.

Is hemp milk healthy?

It can fit a varied diet, but whether a particular carton is a good swap for dairy milk depends on its label. Points to weigh:

• Fat quality: the fat comes from seeds and is mostly unsaturated, with some ALA.
• Protein: usually less than dairy milk or fortified soy milk per cup; check the label if the drink replaces milk at meals. Our guide to protein-rich foods lists other sources.
• Fortification: calcium, vitamin D and B12 come mostly from what the maker adds. For food sources, see our guides to calcium-rich foods, vitamin D foods and B12 foods.
• Added sugars: original and flavored versions often contain them; the Added Sugars line on the label shows how much.

The Dietary Guidelines for Americans 2020-2025 name hemp milk alongside almond, rice, coconut and oat milks as plant drinks that may contain calcium but are not part of the dairy group, because their overall nutrient content is not similar to dairy milk; among plant drinks, only fortified soy beverages count as a dairy equivalent. In a 2023 draft guidance, FDA suggested that plant-based milk alternatives could carry a voluntary statement such as “contains lower amounts of” a nutrient than milk, so shoppers can see the gaps.

How hemp milk compares with other plant milks

Each plant milk has a different profile. Our guide to soy milk covers the plant drink with protein closest to dairy, our oat milk guide a creamier, carbohydrate-based option, and our coconut milk guide a drink high in saturated fat. Hemp milk sits in between: seed-based like almond milk, but nut-free, with unsaturated seed fats. For people avoiding soy, tree nuts and gluten-containing grains at once, it is one of the few options that fits all three, though cross-contact statements on the label still matter.

Who should be careful with hemp milk

• Babies: the Dietary Guidelines say plant-based milk alternatives should not replace human milk or infant formula in the first year of life; ask your pediatrician about toddlers.
• People relying on milk for protein or calcium: compare labels, since unfortified or homemade hemp milk may supply little of either.
• Allergies: hemp is not one of the nine major US food allergens, but any seed can cause a reaction in some people, and factories may also handle major allergens; read the allergen statement.
• People subject to drug testing: FDA’s 2018 statement does not cover testing; ask your testing program if you are concerned.
• Anyone on a restricted diet for a medical condition: check phosphorus, potassium and sugar lines with your clinician or dietitian.

How to choose and use hemp milk

• Pick unsweetened if you want to avoid added sugars, and check the Added Sugars line on flavored versions.
• Look for calcium, vitamin D and vitamin B12 on the Nutrition Facts panel if the drink replaces dairy milk.
• Shake the carton well; minerals and seed solids settle.
• Refrigerate after opening and follow the use-by window printed on the carton.
• Use it in smoothies, oatmeal and baking; its earthy flavor is stronger in coffee than oat or almond milk.

If you like fermented foods as well, our sibling guide to kimchi covers another dairy-free staple and what its labels mean.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Kimchi: What It Is, Benefits, Nutrition and Sodium, Oat Milk: Nutrition, Added Sugars, Gluten and How It Compares to Milk, Soy Milk: Nutrition, Fortification and Soy Milk vs Milk.