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Is Hemp Milk Keto-Friendly?

Hemp Milk on a kitchen counter

Is Hemp Milk Keto-Friendly? Absolutely! In this comprehensive guide, we're about to dive into a full nutritional breakdown of Hemp Milk, its compatibility with a ketogenic lifestyle, and how to incorporate it into your keto meal plan.

As rich in essential nutrients as it is low in carbs, Hemp Milk could be the versatile, keto-friendly ingredient you've been looking for.

So, whether you're curious about the carb content of Hemp Milk, how to integrate it into your meals, or just want to learn about its health implications, keep reading as we unravel all these aspects and more.


  • Yes, Hemp Milk is keto-friendly! It aligns perfectly with the low-carb, high-fat requirements of a ketogenic diet.
  • Hemp Milk is not only low in carbs but also rich in essential minerals, proteins, and healthy fats, making it a nutrient-packed addition to a keto meal plan.
  • Curiously enough, there are various ways to incorporate Hemp Milk into a keto diet. Keep reading to learn more!

Is Hemp Milk Keto-Friendly?

Indeed, Hemp Milk is considered keto-friendly. With 0.0g total carbs and 0.0g net carbs per 100g serving, it easily fits into the ketogenic lifestyle, which emphasizes minimal intake of carbohydrates.

The reason Hemp Milk is identified as a keto-friendly beverage is primarily due to its zero carbohydrate content. In the context of a ketogenic diet, where the daily carb intake is usually restricted to under 50g, Hemp Milk's 0.0g per 100g is an exceptional attribute. Net carbs, which are calculated by subtracting fiber and sugar alcohol from total carbs, also stand at 0.0g per 100g in Hemp Milk. This makes it a suitable choice for those aiming to limit their carb consumption.

Can You Have Hemp Milk on a Strict Keto Diet?

Absolutely, Hemp Milk can be incorporated into a strict keto diet. Such a diet typically involves consuming less than 20g of net carbs per day. Given that Hemp Milk contains 0.0g of net carbs per 100g, it can comfortably fit within these stringent carb limits.

There are also individuals who follow a slightly less strict version of the keto diet or a low-carb diet, limiting their daily net carb intake to between 30-50g. For these individuals, including Hemp Milk in their meal plan is equally feasible due to its zero net carbs content.

Carbs In Hemp Milk

Hemp Milk contains 0.0g of net carbs per 100g serving. Net carbs are the carbohydrates that are absorbed by the body, calculated by subtracting the fiber and sugar alcohols from the total carbohydrates. With a value of 0.0g, Hemp Milk is very low in carbs, making it suitable for a ketogenic or low-carb diet.

Hemp Milk Nutrition Facts

Hemp Milk boasts a rich nutritional profile, especially considering its 100g serving size. It contains both macronutrients and micronutrients, providing a comprehensive source of nutrients.

Focusing on macronutrients, Hemp Milk contains Proteins, Fat, and Carbohydrates. The Protein content notably adds to its nutritional value, while the presence of healthy Fats assists in maintaining good overall health. Its Carbohydrates content, while relatively low, is still an important energy source. Coming to micronutrients, Hemp Milk includes vital Vitamins and Minerals. It is particularly high in Calcium, crucial for bone health, and Vitamin D, which aids in Calcium absorption. Also, it contains Vitamin B12, significant for nerve function, and Phosphorus, which plays a role in energy production.
Nutrient NameAmount and Unit per 100g
Total fats 1.88g
Protein 1.25g
Sodium, Na 46.0mg
Potassium, K 42.0mg
Calcium, Ca 118.0mg
Iron, Fe 0.83mg
Phosphorus, P 132.0mg
Zinc, Zn 0.42mg
Calories 25.0kcal
Fatty acids, total monounsaturated 0.21g
Fatty acids, total polyunsaturated 1.46g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Hemp Milk on a Keto Diet

Hemp Milk offers a variety of nutrients that can contribute positively to a ketogenic lifestyle. It provides essential minerals such as Potassium, Calcium, Iron, and Phosphorus, all of which play crucial roles in various body functions. Moreover, it is a source of protein and contains healthy fats including monounsaturated and polyunsaturated fatty acids, all of which can support a balanced and nutritious diet.

Incorporating Hemp Milk into Your Keto Meal Plan

  1. Hemp Milk in Daily Drinks: Given its delicate, nutty flavor and creamy texture, Hemp Milk can be an ideal addition to your daily beverages. Use it as a base in your morning coffee or tea, or add it to your protein shake or smoothie for a nutritious twist.
  2. Keto Recipe Ideas: Hemp Milk can be incorporated into numerous keto recipes. For instance, it can be used as a dairy substitute in keto-friendly pancakes, muffins, or soups. It can also add a creamy consistency to your keto-friendly sauces and dressings.
  3. Importance of Portion Control: While Hemp Milk is low in carbs, it's crucial to pay attention to portion sizes. Stick to the serving size of 100g to ensure you're not exceeding your daily carb limit. Using a food diary or a tracking app can assist in maintaining control over your carb intake.

Keto-Compatible Alternatives for Hemp Milk

  1. Almond Milk: Almond Milk is a popular keto-friendly alternative to Hemp Milk. It's low in carbs and can be used in a variety of recipes, from smoothies to keto desserts. Nutritionally, it has slightly higher fat content than Hemp Milk, which can be beneficial for those following a high-fat keto diet.
  2. Coconut Milk: Rich in healthy fats and low in carbs, coconut milk is another excellent substitute for Hemp Milk on a keto diet. It can be used in tropical smoothies, curries, or keto-friendly ice creams. In terms of nutrition, coconut milk contains more saturated fats than Hemp Milk, so it's essential to balance your intake with other sources of heart-healthy fats.
  3. Cashew Milk: Cashew Milk, with its creamy texture and subtly sweet flavor, can be an ideal alternative for Hemp Milk. It can be used in coffee, soups, or creamy sauces. While it's a bit higher in carbs than Hemp Milk, it still fits into a keto diet when consumed in appropriate portions.
  4. Flaxseed Milk: Flaxseed Milk is a lesser-known, but equally keto-friendly alternative. It can be used in baking, smoothies, or even as a dairy substitute in your morning cereal. Flaxseed Milk, like Hemp Milk, is low in carbs and high in heart-healthy Omega-3 fatty acids.

Concluding Thoughts on Hemp Milk and Keto

Hemp Milk has clearly emerged as a strong candidate for inclusion in a ketogenic diet. Its zero net carbs content allows it to fit comfortably within the strictest keto guidelines, and its nutritional profile offers essential minerals and healthy fats that can support overall health.

In addition to its nutritional benefits, Hemp Milk provides versatility in a keto meal plan. Its unique flavor and creamy texture make it a handy ingredient in a variety of dishes, from morning beverages to keto-friendly desserts. And with a bit of creativity, the possibilities for incorporating Hemp Milk into your daily diet can be limitless.

Even though Hemp Milk is highly compatible with a ketogenic lifestyle, there are other keto-friendly milk alternatives such as almond milk, coconut milk, and flaxseed milk that can offer variety and additional nutritional benefits.

Explore our Is It Keto Knowledge Hub.

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Is Cashew Milk Keto-Friendly?
Is Soy Milk Keto-Friendly?
Is Almond Milk Keto-Friendly?
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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely, Hemp Milk aligns well with the low-carb, high-fat criteria of a ketogenic diet.

Hemp Milk is a rich source of essential nutrients like Omega-3 fatty acids, vitamins, and minerals. Plus, it's low in carbs, making it suitable for a keto diet.