Hemp Protein Powder Nutrition Facts and Health Benefits

Hemp protein powder

Getty Images / David Ferencik

Hemp protein powder is a plant protein that contains all of the essential amino acids. This means it's a complete protein like eggs and soy, but vegan-friendly. It’s also an excellent source of fiber.

You may hesitate about using hemp protein powder because it comes from the same plant species as marijuana. But like cabbage and broccoli, hemp and marijuana are two genetically distinct plants.

Plus, hemp protein powder is made from the seed of the plant. The hemp plant and its seeds aren’t a tetrahydrocannabinol (THC) source. THC is the substance in the marijuana flower that produces psychoactive effects.

Read on to learn more about the nutrition facts, health benefits, and uses for hemp protein powder. 

Hemp Protein Powder Nutrition Facts

This nutrition information for a 14-gram serving of hemp protein powder is provided by the USDA. There’s no standard serving size for protein powder, and nutrition information for hemp protein powder may vary by manufacturer and serving size.

  • Calories: 55
  • Fat: 1.5g
  • Sodium: 0
  • Carbohydrates: 3g
  • Fiber: 2.51g
  • Sugars: 0
  • Protein: 7g
  • Iron: 3.96mg
  • Calcium: 20mg
  • Potassium: 182mg
  • Magnesium: 168mg
  • Phosphorus: 220mg
  • Zinc: 2.7mg

Carbs

Hemp protein powder isn’t a significant source of total carbs with 3 grams per 14-gram serving. However, most of the carbs in the protein powder come from fiber, with 2.51 grams per serving, meeting 10% of the daily value (DV). 

Fiber is a type of carbohydrate not broken down in the digestive tract, and helps improve bowel function and keeps you feeling full.

Fats

One serving of hemp protein powder contains 1.5 grams of total fat, making it a very low-fat protein supplement. According to the nutrition information provided by the USDA, the protein powder contains 1 gram of saturated fat. Information for monounsaturated and polyunsaturated fat isn’t available. 

Protein

A 14-gram serving of hemp protein powder contains 7 grams of protein. Unlike other plant sources of protein like pea and brown rice protein powder, hemp protein powder contains all of the essential amino acids, making it a high-quality source of protein.

Vitamins and Minerals

Hemp protein powder is an excellent source of iron with 3.96 milligrams per serving, supplying 22% of the DV. Your body needs an adequate supply of iron to make red blood cells.

The plant-based protein powder also contains other essential minerals like calcium, potassium, magnesium, phosphorus, and zinc.

Calories

A 14-gram serving of hemp protein powder contains 55 calories. About 50% of those calories come from protein. Fat and carbohydrates make up the rest of the calories, with fat supplying a few more calories than carbohydrates: 25% of calories from fat versus 22% from carbohydrates.

Health Benefits

The very few studies that investigated the benefits of hemp and health in humans looked at hempseed oil. Currently, there are no studies supporting any specific health benefits of hemp protein powder. However, the protein powder is rich in nutrients that provide benefits on their own.

Provides High-Quality Protein

Protein is an essential nutrient found in many foods, including meat, fish, poultry, vegetables, and beans. However, not all sources of protein are the same. A high-quality protein contains all the essential amino acids your body needs to regenerate and repair cells, tissues, and organs.

If you're looking for an excellent vegan or vegetarian protein powder that's an alternative to soy, hemp is an excellent option. Hemp protein powder contains all the essential amino acids in amounts similar to soy products, making it a complete, high-quality source of protein.

Easy to Digest

When it comes to evaluating protein quality in foods, digestibility counts. The digestibility of a protein determines the bioavailability of the amino acids in the protein source. The more digestible a protein is, the more amino acids you get.

Test tube and animal studies show that the digestibility of hemp protein increases from 85 to 95% when the hull is removed, meaning you might get most of the amino acids in the protein powder. Though these results are promising, clinical trials involving humans are needed to confirm the digestibility of the plant protein is the same in people. 

Boosts Fiber Intake

Getting more fiber in your diet may reduce your risk of heart disease, diabetes, and certain types of cancer. It also keeps you feeling full, helping with weight management.

Despite its many health benefits, about 95% of people in the United States fail to meet their daily fiber needs. The daily value, set by the FDA, recommends consuming 28 grams of fiber based on a 2,000 calorie diet. Protein powder is a dietary supplement generally used to boost protein intake, not fiber. But hemp protein powder is a good source of fiber and can help you meet your daily needs. 

May Support Bone Health

Good nutrition is essential for healthy bones. Your body needs an adequate supply of many nutrients in order to keep your bones strong, including calcium, magnesium, and phosphorus. Hemp protein powder is a natural source of these nutrients.

You need a regular supply of calcium for bone remodeling, which is when your body breaks down old bone cells and replaces them with new bone cells. This happens throughout your entire life. Adults need 1,000 to 1,300 milligrams of calcium a day, with the daily value being 1,300 milligrams per day.

Magnesium and phosphorus are part of the bone matrix and are essential for supporting bone strength.

Provides High Quality Vegan Protein

If you follow a vegan diet, you rely solely on plants to meet your daily protein needs. While it’s possible to get an adequate amount of protein from whole foods, hemp protein powder makes a good vegan option if you need more protein.

If you’re working out to build or maintain muscle, you may need to eat as much as 0.9 grams of protein per pound of body weight daily (153 grams of protein per day for a 170-pound person). The International Society of Sports Nutrition (ISSN) says protein supplements make a practical choice for those engaging in high-intensity workouts who need to maintain a positive protein balance and may not be able to achieve that solely through food.

For vegan athletes (and meat-eating athletes as well), hemp protein powder makes a good plant-based source of high-quality protein. 

Alternative for Milk and Soy Allergies

Milk and soy are two of the most common food allergens. If you need an allergy-friendly protein supplement, hemp protein powder may work. 

Allergies

Hemp protein has low allergenicity, which means it’s well-tolerated by most people and not likely to cause an allergic reaction. However, you can develop an allergy to any food at any time. If you have a reaction to hemp protein powder, stop taking it and speak with a health care provider.

If you have food allergies, carefully review the food label. Some hemp protein powders are made in facilities that produce other items. The food label must clearly state, “produced in a facility that also uses (allergen).”

Varieties

You can find many varieties of hemp protein powder. Some contain only hemp protein, while others contain other ingredients to boost nutrition or enhance flavor.

When looking for a protein powder, read the food label and ingredients list. Select the one that meets your nutritional needs and avoid ones that contain added sugar and other fillers.

How to Prepare

Hemp protein powder has a mild nutty flavor and goes well with many foods. However, it doesn’t dissolve well in liquids.

When adding hemp protein powder, blend it into a smoothie, mix it into oatmeal, or add it to pancake batter. You can also bake with the plant-based powder. Use it to make high-protein muffins or quick breads. 

15 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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