Cannabis sativa L.
What is hemp protein?
Hemp protein is a plant-based protein powder made from the seeds of industrial hemp (Cannabis sativa L.). The seeds are first cold-pressed to extract the oil, and the remaining press cake is then dried and finely ground. Industrial hemp is bred to contain very little THC, and the seeds themselves contain hardly any – hemp protein does not get you high. In the EU and many other countries, strict limits apply to THC residues in hemp foods.
Hemp protein contains all nine essential amino acids, although lysine is present in relatively small amounts. It also provides fiber, magnesium, iron, zinc, vitamin E and some omega-3 and omega-6 fatty acids. It has a mild, nutty, slightly earthy taste and is usually well tolerated.
Health benefits
- Provides protein with all essential amino acids for muscle maintenance and repair; combined with legumes or pumpkin seed protein, it covers lysine better
- Rich in fiber – supports digestion and satiety and softens the rise in blood sugar after meals
- High in magnesium – important for muscles, nerves and energy metabolism
- Provides iron and zinc – especially useful in plant-based diets
- Contains arginine, an amino acid the body uses to make nitric oxide, which relaxes blood vessels
- Contains omega-3 fatty acids (ALA) – though much less than hemp seeds or hemp oil, as most of the oil is pressed out
Hemp protein is a nutritious food, but not a treatment. There is no evidence that it helps specifically with ADHD, leaky gut or diabetes – although a fiber-rich, protein-rich diet is generally good for blood sugar and digestion.
Uses in cooking, cosmetics and gardening
In the kitchen:
Its mild, nutty taste works well in smoothies, protein pancakes, energy balls, soups, sauces and gluten-free baking. It is less finely textured than whey or pea protein and can taste slightly grassy – cocoa, banana or berries balance this well.
In traditional use:
Hemp seeds have been eaten for thousands of years, especially in Asia and Eastern Europe, as porridge, in baked goods and as oil.
In cosmetics:
Hemp seed oil, rich in unsaturated fatty acids and vitamin E, is used in creams, balms and masks for dry skin.
In gardening and agriculture:
The leftover press cake is a good organic fertilizer and animal feed. Hemp grows quickly, suppresses weeds, needs few pesticides and loosens the soil with its deep roots. Since hemp plants can take up heavy metals from the soil, it is worth buying tested products from controlled cultivation.
Nutritional profile (per 100 g)
| Nutrient | Amount |
|---|---|
| Energy | ~400 kcal |
| Protein | 50–55 g |
| Fat | 11–13 g (omega-3 & 6) |
| Carbohydrates | 8–10 g |
| Fiber | 18–20 g |
| Magnesium | 600–700 mg |
| Iron | 10–14 mg |
| Zinc | 7–9 mg |
| Vitamin E | 5–7 mg |
| Arginine | ~4 g |
Values vary depending on the product and protein content (there are powders with 30–70% protein).
Did you know?
The protein in hulled hemp seeds is highly digestible, as it consists mainly of the easily digestible proteins edestin and albumin. Powders made from whole seeds with the hull are somewhat less digestible but contain more fiber.
In hemp seed oil, the ratio of omega-3 to omega-6 fatty acids is about 1:3 – more favorable than in most cooking oils.
Hemp allergies are rare, which makes hemp protein an alternative for people who do not tolerate soy or dairy.
How to use it
A typical serving is 20–30 g (two to three tablespoons). Ideas:
- Blended with oat milk, banana and cocoa as a post-workout smoothie
- Stirred into hummus with roasted beetroot and garlic
- In morning oatmeal with almond butter
- In a green pesto with kale, lemon juice and pumpkin seeds
- Mixed with pea or pumpkin seed protein for a better amino acid profile
- With berries in a smoothie bowl
Start with a small amount if you are not used to a lot of fiber, and drink enough water.
Recipe: green hemp and kiwi pudding
Ingredients:
– 1 ripe avocado
– 1 kiwi
– 2 tbsp hemp protein
– 1 tsp honey or maple syrup
– ½ cup almond or coconut milk
– A few mint leaves
Blend all ingredients until creamy.
Serve chilled, topped with shredded coconut and goji berries.
Where it grows and how it’s made
Hemp is grown around the world, particularly in Europe, Canada and China. It needs little or no pesticide and relatively little water. After the oil is pressed out, the seed residue is dried and ground into protein powder without chemical solvents. Look for organic products that have been tested for THC and heavy metals.
In summary
Hemp protein is a nutritious plant protein with fiber, magnesium, iron and zinc. It is not the most protein-dense option and is low in lysine, but combined with other plant proteins and used in everyday cooking, it is a good addition – especially for anyone who eats mainly plant-based.
