How does hemp milk compare to other non-dairy milk alternatives like almond and soy milk?
Hemp milk sits between almond and soy milk on protein: roughly 2 to 3 grams per cup, against about 1 gram for almond and 7 to 8 grams for soy. It tastes earthy and nutty and is slightly thin, similar in body to almond milk. Values vary by brand, so check the label for protein, calcium and added sugar.
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In this article
How does hemp milk compare to almond and soy milk?
Soy milk has the most protein of the three, hemp is in the middle, and almond is the lowest. Typical unsweetened figures per cup from a Stanford Lifestyle Medicine comparison are below. Brands differ, so treat them as approximate.
| Per cup | Hemp | Almond | Soy |
|---|---|---|---|
| Protein | about 2 to 3 g | about 1 g | about 7 to 8 g |
| Calories | about 60 to 80 | about 30 to 40 | varies by brand |
| Taste | Earthy and nutty | Light, slightly nutty | Mild bean note, fairly creamy |
| Texture | Slightly thin | Thin | Fairly creamy |
Does hemp milk have more protein than almond milk?
Yes, usually a little more. Some older web pages claim 10 grams of protein per cup for hemp milk, but the comparison we checked puts it at about 2 to 3 grams, so read the carton before relying on hemp milk as a protein source. Soy is the plant milk closest to dairy on protein.
Is hemp milk fortified?
Often, but not always. Hemp milk is often fortified with calcium and vitamin D, while unfortified versions give much less calcium and B12 than dairy milk. The same applies to almond and soy: unfortified soy milk lacks calcium and vitamin D. Compare fortified with fortified.
Which one is best for what?
- Cereal and drinking: any of the three; pick by taste.
- Coffee: results vary by brand; try a barista version.
- Baking and pancakes: almond swaps one-to-one with a mild flavor; one cooking guide favors hemp for pancake batter because its protein helps leavening when paired with an acid.
- Higher protein: soy.
What should you check on the label?
- Protein per serving
- Calcium and vitamin D, if you use it in place of dairy
- Added sugar: choose unsweetened for everyday use
- Allergens: almond is a tree nut and soy is a soy allergen; hemp is neither, but check the label
Can you make hemp milk at home?
Yes, by blending hemp seeds with water, but homemade milk is not fortified and will not match the calcium of a fortified carton.
This is general guidance, not medical advice. If you manage a health condition or an allergy, ask a doctor or dietitian.
People also ask
Does hemp milk have more protein than almond milk?
Usually, yes: about 2 to 3 grams per cup against about 1 gram for almond. Soy has far more, around 7 to 8 grams.
Is hemp milk healthier than soy milk?
Not necessarily. Soy has more protein; hemp is often fortified with calcium and vitamin D. Compare fortified, unsweetened brands on the label.
What does hemp milk taste like?
Earthy and nutty, slightly thin, and less sweet and creamy than oat or almond milk.
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