Is Hemp Protein Powder Beneficial?

Hemp protein powder is made from hemp seeds which come from the Cannabis sativa plant. Hemp is a source of essential nutrients, including protein, fiber, fat, and carbohydrates, as well as other vitamins and minerals like magnesium, calcium, and vitamin E.

Some benefits of choosing a hemp protein powder include:

Allergy-friendly: Hemp is not one of the nine major allergens as defined by the FDA, making it an allergy-friendly option. Butler says, “Hemp protein may be more favorable over soy or pea protein for individuals who may have an allergy or sensitivity to either product or if they simply prefer the taste and still want to utilize a plant-based protein powder.”

Good source of fiber: Protein powder doesn’t typically contain fiber as most powders are processed to include only protein. Many hemp powders, on the other hand, contain dietary fiber from hemp seeds. Eating enough fiber daily is associated with multiple health benefits, including the maintenance of healthy blood lipid levels, improvements in digestive health and regularity, and the potential for improved satiety at meals.

Versatile: Hemp protein powder is a versatile plant-based protein that can be added to smoothies, baked products, soups, oatmeal, and more. For example, use it to increase the satiety factor of your favorite high-protein breakfast. Many hemp protein powder brands include only one ingredient, 100% hemp protein, which sets it apart from many other protein powders that often contain additives like artificial sweeteners, colors, and flavors. Because so many hemp protein powders only contain one ingredient, they’re easy to use in almost any recipe.

Good source of protein: Hemp protein powder is considered a complete protein because it contains all the essential amino acids; however, the quantity of essential amino acids is below the threshold for amino acid requirements as set by the World Health Organization/Food and Agriculture Association of the United Nations/United Nations University (WHO/FAO/UNU). When following a plant-based diet, it’s important to consume a diverse range of plant protein sources to ensure adequate intake of all essential amino acids. 

Nutrient-dense: Hemp seeds are a nutrient-dense food rich in magnesium, iron, zinc, phosphorus, and multiple B vitamins. A 3-tablespoon serving (30 grams) of hulled hemp seeds has approximately 170 calories, 15 grams of total fat, 9.5 grams of protein, and 1 gram of fiber. Hemp protein powder is derived from hemp seeds and offers many of the same nutrients, including health-promoting fatty acids, protein, and fiber. Hemp is an excellent source of linoleic acid and alpha linolenic acid, unsaturated fatty acids that benefit cardiovascular health.

Those with sensitivities to high doses of fiber may not benefit from Hemp Protein Powder:

Adding fiber to your diet, especially in quantities you may not be used to eating, can result in gastrointestinal upset in some people. It may be helpful to increase fiber gradually and to make sure you’re staying adequately hydrated when adding fiber to your diet. If you notice stomach upset with lots of fiber at once, you may benefit from using a smaller serving of hemp protein powder at first or choosing a hemp protein powder that has a more moderate dose of fiber, such as Nutiva Organic Hemp Protein Powder Peak Protein. You can also choose a non-hemp protein powder option, such as pea or whey.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. You can read more about our dietary supplement methodology here. 

In addition to our research, we tested 25 of the top protein powders, preparing and serving them as directed by the manufacturer. Hemp protein powders make up a fraction of what's on the market, but we tested popular brands. When testing, we evaluated each product for the following six critical criteria:

• Nutrition: Our nutrition editors analyzed each product based on the quality of ingredients, amount of protein and type, and other nutrients added. We also considered independent verification and associated certifications. For hemp protein powders, they are newer, so fewer products are actually independently verified.
• Flavor: We tasted each product, noting how accurate it is to the flavor advertised on the packaging and if the flavor corresponds to the color of the drink. We also took notes on whether the flavor was good or bad, how strong each flavor was, and if we felt it was overly sweet or salty.
• Texture: We reviewed the texture of each product, noting if it was thin and smooth, clumpy, grainy, separated, or otherwise unpleasant. We reviewed the dissolubility of the product, noting how long it took to dissolve in water or milk (and if it dissolved completely), how much stirring was required, and if there was any product left at the bottom of the glass. We also tested some products in different scenarios, like when mixing into oats or pancake/waffle mixes.
• Aftertaste: We tested to see if any of the products left an aftertaste in the mouth after drinking it and noted if it was unpleasant, how long it lingered, and if we had to eat or drink something after to mask the aftertaste.
• Smell: Upon opening the product, we noted how it smelled, including salty, sweet, or chemical, and noted any pleasant or unpleasant aromas. We also reviewed if the smell was consistent with the flavor listed on the packaging and if the smell impacted the taste when we drank it.
• Value: We assessed the value, analyzing the cost in the context of the quality of the product, use and taste experience, and amount of servings per container.

What to Look for in a Hemp Protein Powder

Independently Verification: Protein powders that are independently verified are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants.

Protein powders can contain heavy metals in trace amounts. However, recent studies show that the amount of heavy metals found in protein powders is unlikely to cause adverse effects when consumed in moderation (up to three servings per day). Many of the popular hemp protein powders are not independently verified, but we included reputable brands that are transparent about manufacturing and have many of their other products tested.

Form: Protein powders can be made using various protein sources, including plant-based and animal-derived sources. Protein from dairy sources, including whey and casein, may better support muscle repair and growth compared to plant-based protein sources due to the absorbability, bioavailability, and amino acid profile. However, whey and casein protein powders are not suitable for those who follow a vegan diet or those with a milk allergy or lactose intolerance. Hemp protein powder is a good alternative as it contains all essential amino acids, making it a higher-quality protein for muscle repair and synthesis compared to other plant-based protein sources.

Other Ingredients: Many hemp protein powders contain only one ingredient: hemp protein. However, protein powders come with a blend of different sweeteners and ingredients to enhance flavor and texture. Other ingredients include vitamins, minerals, veggie and fruit blends, as well as digestive enzymes. Choose a hemp protein that contains only ingredients that fit within the context of your diet. For example, you may want to avoid or limit hemp protein powders with extra vitamins and minerals added if you’re already eating foods or taking supplements that meet your needs. 

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient.

There’s limited research on the potential interactions of hemp seed, including hemp protein powder, on medications. One animal study found that hemp seed protein may lower blood pressure, which could be a concern when taking blood pressure medication. However, more research is needed to demonstrate this effect in humans. Understand the difference between various hemp protein powder supplements and the nutrients they provide before adding a hemp protein powder to your diet.

Hemp Protein Powder Dosage

The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight. However, research has shown the benefit of increased daily protein intake in certain populations, including those who are physically active and/or looking to increase muscle mass. In those populations, recommended daily protein intake can be anywhere from 1.2 to 2 grams per kilogram of body weight per day.

Hemp protein powder does have some limitations despite being considered a complete protein. Butler explains, “Hemp is considered a complete protein, meaning it contains all nine essential amino acids our body needs to get from food. However, it does have a limiting amino acid [an essential amino acid of the lowest quantity], lysine, so it may be a good idea to combine this with other plant-based proteins to improve the overall profile.”

While research doesn’t set a recommended dosage for hemp protein powder specifically, you should consider the RDA for protein as well as how hemp protein powder fits into the context of your diet to determine the optimal quantity to consume.

Our Experts

• Briana Butler, MCN, RDN, LD: Registered Dietitian and former professional basketball player.
• Shushy Rita Setrakian, MS, RD, a Registered Dietitian and one of our nutrition and supplement editors. Shushy is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices.

Frequently Asked Questions

Will consuming hemp protein cause me to fail a drug test?

According to the Food and Drug Administration, hemp seeds are naturally free of THC, the compound that, when present, would result in a positive drug test. However, hemp processing could result in cross-contact with THC. Despite this, research has shown that the amount of THC present in hemp products is not significant enough to result in a positive drug test. If you’re looking for a hemp protein powder that’s been tested to ensure THC is not present, Nutiva Organic Hemp Protein Powder may be your best choice.

Is hemp protein safe during pregnancy?

Yes, according to the Food and Drug Administration, hemp seeds are safe for consumption during pregnancy. However, it’s recommended that you consult with a healthcare provider before adding any supplement to your diet if you are pregnant or breastfeeding.

Is hemp protein better than whey protein?

For muscle protein synthesis (MPS), whey is superior to hemp protein in part because hemp protein does not contain the necessary concentration of essential amino acids shown by research to benefit MPS. A blend of hemp protein with a different type of plant protein, such as soy, makes a complete protein that benefits MPS. Whey is derived from milk, so hemp protein may be a good choice if you do not consume milk products. Hemp protein is also high in protein, fiber, and several essential micronutrients and is considered a complete protein. It’s also an allergy-friendly option for those who need to avoid dairy.

Why Trust Verywell Fit

Allison Knott MS, RDN, CSSD, CDN, is a Verywell Fit writer, registered dietitian nutritionist, and board-certified specialist in sports dietetics with a master's degree in nutrition communication from Tufts University Friedman School of Nutrition Science and Policy. She is the founder of Anew Well Nutrition, a virtual nutrition consulting practice with a focus on fitness and performance nutrition.

Eliza Savage, MS, RD, CDN, is the Editorial Director at Verywell Fit, a registered dietitian, and a published author. She manages all content at Verywell Fit and helps ensure that the recommended nutrition and ingestible products are dietitian-approved.