Comparing Hemp Milk Vs Almond Milk (Nutrition, Taste & Uses)

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Last Updated on October 17, 2023

With all the plant-based milk options available, you may be wondering how hemp milk vs almond milk stacks up. We are going to dive right in and take a look at a side-by-side comparison on hemp milk vs almond milk in terms of flavor, thickness, texture, nutrition, and health benefits.

hemp milk vs almond milk

Hemp Milk vs. Almond Milk

If you are new to dairy-free milk alternatives, it can be a little overwhelming with all the options. Thankfully, there are a lot of different plant-based milks, such as hemp milk and almond milk. But, how do you know which one is best for replacing cow’s milk in various recipes?

Today we will be exploring a comparison between hemp milk vs almond milk. We’ll also include information on special diets, like the autoimmune protocol, paleo, keto, SCD, and GAPS – so you know what milk you can or cannot have if you have food restrictions.

Ready? Let’s get started!

Hemp Milk

There are several reasons why hemp milk has gained popularity as a dairy-free milk option. Let’s learn all about hemp milk!

What is Hemp Milk?

Hemp milk is made from the seeds of the hemp plant, which are soaked and blended with water to create a creamy, nutty milk that can be used in place of dairy. Hemp milk does not contain any lactose or animal products, making it an excellent choice for those looking for non-dairy alternatives or who eat a vegan diet.

hemp milk

Hemp Milk Flavor

It has a distinct flavor that can be described as nutty and slightly earthy.

Hemp Milk Thickness & Texture

In terms of thickness, hemp milk tends to have a consistency similar to skim or low-fat cow’s milk. The texture of hemp milk is generally smooth with a slight creaminess. It lacks the same level of viscosity as whole dairy milk but still provides a pleasant mouthfeel.

Hemp Milk Nutrition

Here’s the nutritional value on one cup of unsweetened hemp milk:


Hemp Milk Health Benefits

When it comes to health benefits, hemp milk offers several advantages. Take a look at the impressive health benefits of hemp milk.

  1. High in essential nutrients: Hemp milk is packed with important vitamins and minerals like vitamin E, calcium, magnesium, and potassium.
  2. Rich source of plant-based protein: Hemp milk contains all nine essential amino acids, making it a great option for vegans or those looking to increase their protein intake.
  3. Supports heart health: The omega-3 fatty acids found in hemp milk can help reduce inflammation and promote cardiovascular well-being.
  4. Boosts immune function: Hemp milk contains antioxidants that support the immune system and protect against oxidative stress.
  5. Promotes healthy digestion: With its high fiber content, hemp milk can aid in maintaining regular bowel movements and promoting gut health.
  6. Helps maintain healthy weight: Low in calories and fat, hemp milk can be a beneficial addition to a balanced diet for those looking to manage their weight effectively.
  7. Supports bone health: Hemp milk is rich in calcium, which plays a vital role in maintaining strong bones and teeth.
  8. May alleviate skin conditions: Some studies suggest that the omega-6 fatty acids present in hemp may help improve symptoms of certain skin conditions like eczema.
  9. Provides energy without caffeine jitters: Unlike coffee or energy drinks, hemp milk provides sustained energy due to its complex carbohydrates content without causing jittery feelings associated with caffeine consumption.
  10. Supports brain function: Hemp Milk’s nutrient profile includes Omega-3 fatty acids such as DHA (docosahexaenoic acid) which supports cognitive function.

How is Hemp Milk Made?

Hemp milk is made by blending soaked hemp seeds and filtered water. 👉 Instructions to make homemade hemp milk

hemp seeds

Hemp Milk & Special Diets

Hemp milk is suitable for individuals who follow the following diets: vegan, dairy-free, gluten-free, soy-free, nut-free. For more specific diets, see below:

  • SCD (Specific Carbohydrate Diet): NO 
  • GAPS (Gut and Psychology Syndrome) Diet: NO 
  • AIP (Autoimmune Protocol) Diet: NO
  • Paleo Diet: LIMITED

Almond Milk

Almond milk might be one of the most widely-consumed nut milks due to it’s delicious flavor. Besides the great flavor, there are a lot of benefits from using almond milk as a dairy-free alternative. Ready to learn more?

What is Almond Milk?

Almond milk is a non-dairy alternative to cow’s milk that is made from ground almonds and water. It has a nutty flavor with a subtle sweetness, making it enjoyable for many people.

almond milk

Almond Milk Flavor

Almond milk has a very pleasant flavor. It’s slightly sweet and nutty.

Almond Milk Thickness & Texture

In terms of thickness, almond milk typically has a slightly thinner consistency compared to dairy milk. When it comes to texture, almond milk is smooth and silky. It doesn’t have any lumps or graininess like some other plant-based milks might have.

Almond Milk Nutrition

Here’s the nutrition facts for one cup of unsweetened almond milk:

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Vitamin E16.6mg

Almond Milk Health Benefits

Almond milk offers numerous health benefits that make it a great choice for those seeking a nutritious and delicious alternative to dairy milk.

  1. Nutrient-rich: Almond milk is packed with essential nutrients like vitamin E, calcium, magnesium, and potassium.
  2. Heart-healthy: It contains unsaturated fats that can help lower bad cholesterol levels and reduce the risk of heart disease.
  3. Weight management: With fewer calories than cow’s milk, almond milk can be a helpful addition to a weight loss or maintenance plan.
  4. Lactose-free: Almond milk is naturally lactose-free, making it suitable for individuals who are lactose intolerant or have dairy allergies.
  5. Bone support: Fortified almond milks provide calcium and vitamin D, which are crucial for maintaining strong bones and preventing osteoporosis.
  6. Skin nourishment: The high vitamin E content in almond milk contributes to healthy skin by protecting against damage caused by free radicals.
  7. Digestive aid: Almond milk is easier on digestion compared to dairy products and may alleviate digestive issues such as bloating or gas.
  8. Blood sugar control: Its low glycemic index helps regulate blood sugar levels, making it an excellent option for people with diabetes or insulin resistance.
  9. Antioxidant properties: The antioxidants found in almonds contribute to overall cellular health and protect against oxidative stress-related diseases.
  10. Versatile ingredient: Besides being enjoyed on its own, almond milk can be used as a substitute in various recipes including smoothies, desserts, sauces, and baked goods.

How is Almond Milk Made?

Almond milk is made by blending soaked almonds and filtered water. 👉 Instructions to make homemade hemp milk

straining nut milk

Almond Milk & Special Diets

Almond milk is suitable for individuals who follow the following diets: vegan, dairy-free, gluten-free, and soy-free. For more specific diets, see below:

  • SCD (Specific Carbohydrate Diet): YES
  • GAPS (Gut and Psychology Syndrome) Diet: YES
  • Low-FODMAP Diet: YES
  • AIP (Autoimmune Protocol) Diet: NO
  • Paleo Diet: YES
  • Whole30: YES
  • Keto Diet: YES

It is important to note, however, that it’s recommended if you are on one of these special diets to only consume almond milk that is made with just two ingredients: almonds and water. Almond milk that’s purchased at the grocery store is not likely to be compliant due to additives, gums, carrageenan, etc.

Hemp Milk vs. Almond Milk Comparison

Now that we’ve explored the individual milks, let’s compare hemp milk and almond milk side-by-side.


  • Hemp Milk: Earthy and slightly nutty
  • Almond Milk: Slightly sweet and nutty

Thickness & Texture

  • Hemp Milk: Thicher than almond milk
  • Almond Milk: You can make it thicker by using more almonds and less water


The nutritional profile of both hemp milk and almond milk is impressive.

Protein Comparison

  • Hemp Milk: 3g
  • Almond Milk: 1g

Hemp milk beats out almond milk when it comes to protein, making it a better option as a source of plant-based protein.

Calcium Comparison

  • Hemp Milk: 283mg
  • Almond Milk: 482mg

Almond milk is the clear winner when it comes to calcium! At 482mg per 8oz cup, it contains 45% of the DV of calcium.

Vitamins & Minerals Comparison

  • Hemp milk is known for its rich omega-3 healthy fats, which is beneficial for heart health. It also contains essential amino acids that our bodies need but cannot produce on their own. Additionally, hemp milk provides calcium, iron, magnesium, phosphorus, and vitamin D.
  • Almond milk is often praised for its low calorie count and high vitamin E content. Vitamin E acts as an antioxidant in our bodies and supports overall immune function. Almond milk also contains calcium, which contributes to maintaining strong bones.

Health Benefits

Both of these plant-based options are nutrient rich and good for your heart. In addition they both can aid in weight management, support bone health, provide skin benefits, promote healthy digestion, boost immune function, and more.

Unique health benefits of hemp milk that almond milk doesn’t have:

  • Omega-3 Fatty Acids: Hemp milk is a rich source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These essential fats play a crucial role in brain function and heart health.
  • Complete Protein: Unlike almond milk, hemp milk contains all nine essential amino acids required by our bodies for protein synthesis. This makes it a suitable choice for individuals following plant-based diets or those looking to increase their protein intake.
  • Fiber Content: Hemp milk contains higher amounts of dietary fiber compared to almond milk. Adequate fiber intake promotes healthy digestion, helps maintain stable blood sugar levels, and supports cardiovascular health.
  • Mineral Profile: Hemp milk offers a more diverse mineral profile than almond milk. It contains notable amounts of magnesium, phosphorus, iron, zinc, and copper which contribute to overall well-being.

unique health benefits that almond miIk has over hemp miIk:

  • Vitamin E: Almond miIk is an excellent source of vitamin E – a powerful antioxidant that protects cells from oxidative damage and contributes to healthy skin and immune function.
  • Lower Calorie Content: If you’re watching your calorie intake or trying to manage weight loss/maintenance goals, opt for unsweetened plain almond miIk as it generally has fewer calories than hemp miIlk.
  • Higher Calcium Content: Almond milk is more comparable to cow’s milk in terms of calcium content.

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How to Make Homemade Hemp and Almond Milk

It’s easy to make both homemade hemp milk and almond milk. For instructions on how to accomplish this, as well as how to make all the other plant milks, click the image below.

plant based milk

Ways to Use Almond Milk and Hemp Milk

  • In smoothies: Replace dairy milk with an equal amount of hemp or almond milk to create a creamy and nutritious base.
  • Baking: Use hemp or almond milk as a one-to-one replacement for dairy milk in your favorite baking recipes to achieve similar results.
  • Cereal topping: Pour hemp or almond milk over your morning cereal instead of dairy milk for a deliciously nutty flavor.
  • Coffee creamer: Add a splash of either hemp or almond milk to your coffee as a non-dairy alternative to traditional creamers. The subtle sweetness of almond milk makes it a healthier way to sweeten coffee!
  • Pancakes and waffles: Substitute dairy milk with hemp or almond milk when making grain free pancakes and waffles for a lighter, plant-based option.
  • Soups and sauces: Swap out the dairy component in soups and sauces with either hemp or almond milks to create rich flavors.
  • Hot chocolate: Make indulgent hot cocoa by heating up some unsweetened cocoa powder, sweetener, and either hemp or almond milks on the stove until warm and frothy.
  • Puddings and custards: Use equal parts of either hemp or almond milks in place of regular dairy milks when preparing puddings and custards for a vegan-friendly treat.
  • Salad dressings: Incorporate the unique flavors of hemp or almonds by substituting them for conventional diary ingredients in homemade salad dressings.

How to Store Hemp Milk and Almond Milk

  • Transfer the freshly made almond or hemp milk into a clean, airtight container. Glass jars with tight-fitting lids work well for this purpose.
  • Seal the container tightly to minimize exposure to air, which can cause spoilage.
  • Store the almond or hemp milk in the refrigerator at temperatures between 32°F (0°C) and 41°F (5°C). The lower end of this temperature range is preferable as it helps extend its shelf life.
  • Generally, homemade almond and hemp milks can last up to 4-7 days when refrigerated properly in an airtight container.

Freezing homemade almond or hemp milk is also an option if you want to prolong its shelf life beyond one week:

  • Pour your freshly made almond or hemp milk into ice cube trays or freezer-safe containers with tight-sealing lids.
  • Leave some room at the top of each compartment/container since liquids expand when frozen.
  • Place the filled ice cube tray/containers in the freezer and freeze until solidly frozen (usually takes about 4-6 hours).
  • Once fully frozen, transfer all cubes/blocks into a labeled zip-top bag or another suitable freezer storage container.
  • Store back in the freezer for up to three months from freezing time.

When ready to use your frozen milk, follow these instructions:

    • Thaw individual portions by placing them inthe fridge overnight
    • Shake well before using

FAQ About Hemp Milk vs. Almond Milk

Can I Drink Hemp Milk Daily?

Although you can drink hemp milk daily, keep in mind that it may lower potassium levels in some individuals.

Can I Drink ALMOND Milk Daily?

Almond milk can be consumed daily. As with everything, moderation is key.

Is hemp milk healthier than almond milk?

Both hemp milk and almond milk have common health benefits as well as individual benefits. Neither is necessarily healthier than the other. It really boils down to what type of benefits you are looking for.

For instance, hemp milk has unique health benefits of being a complete protein and good source of fiber, whereas almond milk is high in Vitamin E and a much better source of calcium.

Other Plant-based Milk Alternatives

There are dozens of different types of milk that make a good alternative to cow’s milk. So, the good news is, if you have lactose intolerance or just looking for a nondairy milk, there are some great plant-based alternatives, such as;

  • cashew milk
  • soy milk
  • oat milk
  • rice milk
  • pea protein milk
  • flax milk
  • coconut milk
  • rice milk
  • walnut milk
  • hazelnut milk
  • pistachio milk
  • sesame milk
  • macadamia nut milk
  • brazil nut milk
  • tigernut milk

Note: While you can often find many of these alternative milks at grocery stores, it’s best to make them yourself! Not only is it more cost-effective, you avoid additives, gums, emulsifiers, and other less-than-desireable ingredients.

final Summary

In conclusion, when comparing hemp milk and almond milk, it is clear that both options have their own unique benefits. Ultimately, the choice between hemp milk and almond milk comes down to personal preference, dietary needs, and taste preferences. Both alternatives provide dairy-free options that are suitable for vegans or individuals on restricted diets.



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