Almond Milk vs Hemp

Almond Milk vs Hemp Milk: A Complete Comparison

As a nutritionist with over 10 years of experience, I am often asked to compare the health benefits of different milk alternatives like almond and hemp milk. Both have grown in popularity over the years as more people adopt plant-based diets or look to reduce dairy intake. Almond Milk vs Cashew Milk Keto

CategoryAlmond MilkHemp Milk
NutritionRich in vitamin E and calcium, low in caloriesHigh in protein, omega-3s, iron and magnesium
TasteMild, nutty flavorEarthy, plant-like flavor
SustainabilityHigh water usage to grow almondsSustainably grown, low water usage
CostAround $3 per half gallonAround $4 per half gallon

As an expert in plant-based nutrition, I will provide research-backed information comparing the two so you can determine which milk alternative fits your individual dietary needs and preferences.

Key Takeaways of Almond Milk vs Hemp

👍 Almond Milk Benefits

– 🥜 Nutty flavor works well in baking

– ⚖️ Low calorie option for weight loss

– 💪 Rich in vitamin E and calcium

👍 Hemp Milk Benefits
– 💪 Packed with protein and omegas

– 🌱 More sustainable farming practices

– 🤩 Creamier, thicker texture

❓ Still Unsure Which to Pick?

– 🥜 Almonds better for budget & calorie focus

– 🌱 Hemp better for nutrition and environment


Nutritional Value

When comparing the nutrition of almond and hemp milk, there are some distinct differences that set them apart from one another. Milks Innovation Hamp and Almond

Almond Milk Nutrition

  • Low in calories – only 60 calories per cup
  • Rich in vitamin E – 30% Daily Value
  • Excellent source of calcium – 45% Daily Value
  • Low in protein – only 1 gram per cup

Almond milk is one of the lowest calorie milk alternatives, making it popular for weight loss and dieting. Its rich supply of calcium also makes it suitable for bone health.

However, it lacks the protein and essential fatty acids that other milk alternatives like hemp contain.

Almond Milk vs Hemp

Hemp Milk Nutrition

  • Rich in high-quality plant protein – 8 grams per cup
  • High in omega-3 fatty acids
  • Excellent source of magnesium and iron
  • All 10 essential amino acids

Hemp milk provides a whopping 8 grams of complete protein per serving, while most other plant milks contain little to no protein. This makes hemp milk popular among athletes, dieters, and anyone looking to increase daily protein intake.

It also contains anti-inflammatory omega-3s and minerals like iron and magnesium needed for energy production and metabolic function. Compared to almond milk, hemp milk is more nutritionally dense.

So while almond milk wins for lowest calorie count, hemp milk packs a bigger nutritional punch with extra protein, essential fats, vitamins and minerals.

Vitamins and Minerals

Looking more closely at the vitamin and mineral content reveals more key differences:

Vitamin/MineralAlmond MilkHemp Milk
Vitamin E30% DV4% DV
Calcium45% DV30% DV
Iron2% DV10% DV
Potassium2% DV6% DV

Almond milk contains more vitamin E and calcium compared to hemp. However, hemp milk provides significantly more iron needed for circulation and energy – 10% Daily Value versus only 2% in almond milk.

So if you are deficient or looking to increase iron intake, hemp milk has the upper hand. But for bone health and vitamin E, opting for almonds would better support obtaining more of these nutrients.

Almond Milk vs Hemp

Taste and Texture

Aside from nutritional differences, taste and texture also come into play when deciding between milk options.

Almond Milk Taste

Almond milk has a mild, nutty flavor that makes it versatile for both savory and sweet applications. Its texture is fairly thin, making it easy to drink straight from a glass.

It tends to be on the sweet side due to added sugar or vanilla extract, but unsweetened options are also available. Thanks to its neutral flavor, almond milk works well in smoothies, cereals, baking and more without overpowering other ingredients.

Hemp Milk Taste

Compared to almond milk, hemp milk has a stronger, earthier taste coming from the hemp seeds. The flavor can take some adjusting to for those not familiar with hemp. Texture-wise it’s also thicker and creamier, mimicking the mouthfeel of dairy milk.

Hemp milk might not be the right choice if you strongly dislike earthy, botanical flavors. But its creamy body makes it excellent for blending into smoothies and shakes. Just be sure to shake containers well before pouring as the thickness can separate when sitting.

So in terms of taste preference, choose almond milk for a subtle nutty flavor or hemp for a thicker, richer mouthfeel.

Cost Comparison

When it comes to dairy milk alternatives, cost can also play an important role in deciding which to purchase. Generally speaking, both almond and hemp milk are more expensive than regular cow’s milk. But between the two plant-based options, almond milk tends to be more budget-friendly.

Almond Milk Cost

  • Roughly $3 per half gallon carton (this equates to about $0.20 per cup)
  • Typically cheaper than other dairy-free milks
  • Lower cost makes it one of the most popular milk substitutions

Almond milk provides the most affordable nut-based option that keeps your grocery budget in check. Despite being more expensive than cow’s milk, it’s about half the price of many other plant-based alternatives.

Hemp Milk Cost

  • Average cost is $4 per half gallon (this equates to about $0.27 per cup)
  • More expensive than almond milk
  • Worth it for people focused on nutrition over price

Due to the higher cost of hemp seeds, hemp milk typically costs about a dollar more per container than almond milk. While the increased price can deter some buyers, its superior nutritional profile offers more value for the extra dollar spent.

Overall, almond milk wins when it comes to budget-friendly pricing. But hemp milk offers more bang for your buck if you’re focused on getting the best nutrition for the price.

Almond Milk vs Hemp


The environment is another consideration when deciding between these popular milk alternatives. From water usage to packaging, some key differences exist:

Almond Milk Sustainability

  • High water usage – growing almonds in California requires extensive watering which strains local water supplies
  • Bee transportation causes environmental stress
  • Recyclable paper cartons have low environmental impact

California produces 80% of the world’s almonds, but almond farms place huge demands on local water reserves in an already drought-prone state.

While almond milk only uses about 10% of the water cow’s milk does, farming practices still negatively impact sustainability. Transporting bees to pollinate trees also contributes to environmental stress.

On the upside, almond milk cartons utilize paper packaging that is widely recyclable and less taxing than plastic or glass.

Hemp Milk Sustainability

  • Low water usage – hemp is drought-resistant and requires minimal irrigation
  • Grows well without pesticides or herbicides
  • Highly sustainable crop overall
  • Packaging has similar recyclable options

Compared to almonds, hemp is an environmentally friendly crop requiring far less water to cultivate. Hemp also adds benefits to the soil its grown in compared to depleting nutrients like other crops.

When it comes to eco-conscious milk choices, hemp milk has the upper hand. Both options utilize similar recyclable packaging, but hemp milk’s low environmental impact as an agricultural crop makes it the more sustainable buying decision.

Best Uses

Based on all the nutritional, taste, cost and sustainability comparisons above, certain use cases may make one variety preferable over the other.

Almond Milk Best Uses

  • Weight loss smoothies and shakes
  • Baking and cooking
  • Coffee creamer
  • Overnight oats and chia pudding

Thanks to almond milk’s light consistency, subtle flavor, and low calorie count, it shines in smoothies, baked goods, oats and more. It provides creaminess without overpowering other ingredients.

Hemp Milk Best Uses

  • Post-workout protein shakes
  • Adding to overnight oats
  • Blending into fruit smoothies
  • Sauces and salad dressings

Hemp milk’s thick, creamy texture makes it perfect for blending into smoothies, shakes, and oatmeal to boost protein. Its earthy flavor also complements fruit flavors commonly found in smoothies.

Almond Milk vs Hemp

The Winner?

So when all comparisons are weighed between almond and hemp milk, is one option clearly better than the other?

The answer depends on your personal preferences and needs:

  • Almond milk wins for lowest calories and cost
  • Hemp milk wins for highest nutrition and sustainability

If restricting calories or budget is most important – choose almond milk. With only 60 calories and $3 per carton, almond milk suits low calorie diets or shoppers on a budget.

If maximum nutrition for the price matters most – go with hemp milk. Hemp provides a powerhouse of protein, essential fatty acids, vitamins and minerals for only $1 more than almond milk.

Both tasty alternatives beat out cow’s milk when it comes to plant-based, dairy-free options. So base your buying decision on which one best aligns with your goals and dietary needs.

And as always, I recommend consulting with a nutritionist or dietitian if you have specialized concerns regarding allergies, health conditions, or meeting daily nutrient targets.

Making the Switch

Transitioning from dairy milk or between milk alternatives can take some adjustment. Here are some tips to make the change easier:

Slowly introduce it – If you’re accustomed to cow’s milk, don’t swap all at once. Gradually add more plant-based milk into drinks, cereals, etc over 2-3 weeks to adapt to new tastes and textures.

Try different brands and flavors – Each manufacturer has slightly different formulations, sweetness levels, and flavors. Test out a few (unsweetened, vanilla, chocolate) to find your perfect match.

Use it for smoothies and baking – Smoothies and baked goods help mask stronger flavors in plant milks. Once comfortable with these uses, start drinking it straight.

Allow kids to choose between milks – Don’t force plant milks on unwilling children. Provide both cow and plant-based options and let them decide over time.

Check for added nutrients – If switching for nutritional reasons, examine labels for added vitamins, protein, etc to ensure adequate nutrients.

The key is gradually transitioning and finding the right brand, flavor and application to make plant-based milks enjoyable. Within a few weeks your tastebuds will adapt to new flavors!

Storage and Handling Best Practices

Properly storing opened plant-based milks helps preserve freshness and flavor. Follow these tips:

  • Check “best by” dates – Consume opened cartons within 7-10 days. Unopened boxes stay fresh 4-6 months.
  • Keep refrigerated – Once opened, almond and hemp milk must be stored in the fridge.
  • Shake well before using – Natural separation can occur, so shake each time before pouring.
  • Store lid upside down – Flip lids upside down after opening to prevent leaking and spillage issues.
  • Transfer to pitchers – For frequent use, transfer to reusable pitchers. Limit exposure and contamination.
  • Keep away from light – Sunlight and prolonged light exposure can degrade sensitive vitamins. Store in the fridge interior.

Following basic storage protocols preserves the quality and extends the shelf life of opened milk cartons. Limit air exposure by transferring to storage pitchers if you go through it quickly.

Almond Milk vs Hemp

Final Takeaways

In closing, I hope this detailed comparison provides greater insight when deciding between almond and hemp varieties:

  • Almond milk wins for low calories and budget price
  • Hemp milk wins for high protein and sustainability
  • Each works better for different uses like smoothies, baking, etc
  • Transition slowly and find the right brand/flavor for your tastes
  • Store opened cartons properly in the refrigerator

Frequently Asked Questions: Almond Milk vs Hemp

Isn’t dairy milk more natural than plant milks?

While dairy milk may seem like a more natural choice coming directly from cows, plant milks have their advantages too. Almond and hemp varieties avoid the hormones and antibiotics commonly found in dairy milk. And they provide nutrition from whole food plant sources.

So while dairy milk is natural in origin, nut and seed milks provide nutrition naturally too without some of the downsides of commercial dairy farming.

Which milk alternative is healthiest?

The “healthiest” milk comes down to your specific nutritional needs and concerns. Almond milk is lowest in calories, making it ideal for managing weight. Hemp milk offers a hefty dose of protein, essential fats, and minerals making it perfect for muscle recovery and metabolic function.

So almond milk takes the cake for supporting weight loss, while hemp milk best aids performance, muscle gain, and micronutrient intake if those are top priorities.

Can children drink non-dairy milks?

Absolutely! Pediatricians endorse plant-based milk alternatives for most children especially if dairy intolerances or ethical dietary preferences exist. The key with kids is checking that added nutrients like vitamin D, calcium, etc are added to support growing bodies. As long as key micronutrients are supplemented, non-dairy alternatives make healthy, child-friendly options.

What’s the difference in sugar content?

Sugar content varies widely by brand from completely unsweetened to sweetened with sugar or vanilla. Always check labels closely for added sugars. On average, unsweetened varieties contain 0g sugar for both almond and hemp varieties. Vanilla and chocolate flavors average 5-7g per serving. But specifics depend entirely on the brand formulation. Stick to unsweetened to keep sugar content low.


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