Hemp Protein Powder with Side Effects and Benefits [2023]

Protein powders are common dietary supplements used by bodybuilders, athletes, and anybody attempting to put on weight or build muscle.

Are you someone who follows a vegan diet? Are you concerned about meeting your protein needs? Vegans can get plenty of protein from a variety of sources.

Protein is important to the body, as you are all aware. Our cells produce proteins, and many of those proteins are enzymes that are essential to life.

It is always advisable to consume a diet high in protein and low in carbohydrates. Hemp protein powder is a popular vegan source of protein powder.

This article is tailor-made for you to gain in-depth knowledge about hemp protein powder.

What is Hemp Protein Powder?

Hemp protein is one of the most famous types of protein powder, which is made by granulating pressed hemp seeds into a fine powder of protein.

It has an earthy, nutty flavor and is frequently included in shakes or smoothies to increase protein content.

It is a type of plant protein that includes all essential amino acids. This means it is a complete protein, similar to eggs and soy, but it is vegan-friendly.

Additionally, it is a great source of minerals, healthy fats, and fiber.

The hemp plant is a subspecies of the Cannabis sativa plant that can be grown to promote fiber production or seed production.

Since ancient times, people have cultivated the hemp plant primarily for its strength as a fiber and for its medicinal benefits.

As hemp comes from the same plant species as marijuana, you might be hesitant to consume hemp protein powder.

However, hemp and marijuana are two genetically different plants, like broccoli and cabbage.

It is impossible to obtain tetrahydrocannabinol (THC) from the hemp plant or its seeds. THC is the chemical found in marijuana flowers that causes intoxicating effects.

Hemp normally has 0.3 percent to 1.5 percent THC, whereas marijuana includes 5% to 10% THC or more.

Therefore, you shouldn’t worry because consuming hemp won’t intoxicate you. Hemp usage is safe, healthy, and legal.

Hemp seeds can be consumed two different ways: whole, without the shells, or ground into a powder. Both methods offer a wonderful source of nutrition and other health advantages.

Whether or not you already follow a plant-based diet, hemp protein can become a fantastic dietary staple.

Hemp seeds are a protein powerhouse, containing at least 20 amino acids, nine of which are necessary for life.

  • Isoleucine
  • Methionine
  • Histidine
  • Phenylalanine
  • Leucine
  • Lysine
  • Threonine
  • Tryptophan
  • Valine

Proteins are made up of amino acids, organic substances that combine to form the building blocks of the human body.

Nutritional Value of Hemp Protein Powder

The United States Department of Agriculture (USDA) states the nutritional benefit of hemp protein powder. The benefits of 14 grams of hemp protein are as follows:

Nutritional Facts

Estimated Values


55 kcal


1.5 g


0 g


3 g


2.51 g


0 g


7 g


3.96 mg


20 mg


182 mg


168 mg


220 mg


2.7 mg

Although there isn’t a standard serving size for protein powder, the nutritional information for hemp protein powder may vary depending on the brand and the amount consumed.


Hemp protein powder has 7 grams for every 14-gram serving.

Hemp protein powder provides all nine necessary amino acids, making it a superior source of protein compared to other plant sources like pea and brown rice protein powder.


Hemp protein powder has 55 calories per 14-gram serving. These calories contain roughly 50% protein.

The remaining calories are fat and carbohydrates, with fat providing a few more calories than carbs: 25% of calories are from fat and 22% from carbohydrates.


There are 3 grams of carbs per serving of hemp protein powder, which is not a significant source of carbs in the diet.

It is essential to note that most of the carbs in the protein powder are derived from fiber, which amounts to 2.51 grams per serving, which covers 10% of the daily value (DV).

Fiber is a form of carbohydrate that isn’t broken down in the digestive system; it helps with bowel movement and makes you feel full.

Vitamins and Minerals

Hemp protein powder contains 3.96 milligrams of iron per serving, which accounts for 22% of the DV. Iron is required by your body in sufficient amounts to produce red blood cells.

Additional necessary minerals, including calcium, potassium, magnesium, phosphorus, and zinc, are also present in the plant-based protein powder.


Hemp protein powder is a low-fat supplement with 1.5 grams of total fat per serving. This protein powder typically contains 1 gram of saturated fat, per the USDA’s nutritional data.

There is no information available for monounsaturated or polyunsaturated fat.

Health Benefits of Hemp Protein Powder

Nutrient-rich hemp protein powder provides benefits on its own. The health benefits of hemp extend beyond vegans and athletes. Additionally, it offers several remarkable health benefits.

Below are a few major benefits of hemp protein powder for health.

Gives High-Quality Protein

Protein is essential in various meals, including meat, fish, poultry, vegetables, and beans. However, not all protein sources are created equal.

All the necessary amino acids are in high-quality proteins, which your body uses to build and repair cells, tissues, and organs.

Hemp is a great substitute for soy if you want an outstanding vegan or vegetarian protein powder.

Hemp protein powder is a complete, high-quality source of protein since it contains all the required amino acids in quantities similar to soy products.

Excellent Fiber Source

Most protein powders are prepared to contain protein primarily; therefore, they rarely contain fiber.

On the other hand, many hemp powders include nutritional fiber from hemp seeds.

Fiber consumption is linked to various health advantages, including the maintenance of healthy blood lipid levels, improvements in digestive health and regularity, and the possibility of increased satiety at meals.

Easy to Digest

Animal proteins are generally easier to digest than plant proteins. However, it has been reported that 91 to 98 percent of the protein in ground hemp seed can be digested.

Therefore, your body can use all of the amino acids in hemp protein powder to repair and maintain itself.

Promotes Bone Health

Bone health depends on a balanced diet. To maintain strong bones, your body needs numerous nutrients, such as calcium, magnesium, and phosphorus. These minerals can be found naturally in hemp protein powder.

Includes Unsaturated Fats

Hemp seeds make hemp protein powder after being pressed to extract their oils, but they still retain about 10% of the original fat content.

A serving of 1/4 cup (30 grams) has roughly 3 grams of fat, most of which is heart-healthy unsaturated fat.

Hemp seeds also provide a healthy 3:1 ratio of omega-6 to omega-3 fatty acids. Consuming foods with lower omega-6 to omega-3 ratios, such as hemp seeds, might help remedy this imbalance and may enhance heart health.

Because hemp protein powder is less processed than other protein isolates, it includes more fat than most protein powders.

Ways to Consume Hemp Protein Powder

You may include hemp-based products in your diet in several ways. About 3 tablespoons, or 30 grams, constitute a typical serving of hemp seeds or hemp protein powder.

You can include the seeds in smoothie bowls, salads, casseroles, breakfast foods, and baked products. If you enjoy smoothies, hemp protein powder is a good option. 

If you need a boost before or after working out, it’s a terrific source of vegan protein and blends in beautifully. You can also include the powder in yogurt bowls.

Make protein cookies, muffins, protein bars, protein puddings, or even “protein bites” if you prefer.

You can discover recipes for healthy, high-protein snacks with protein powder online or in cookbooks.

You can use hemp protein powder instead of other types for recipes requiring protein powder.

By substituting up to 25% of the flour in baked goods with hemp protein, you can increase the finished product’s protein, fiber, healthy fats, and nutritional value.


  • Hemp protein powder is a balanced protein that contains antioxidants, minerals, fiber, and heart-healthy unsaturated fats.
  • These advantages extend to a healthy thyroid gland, pancreas, heart, liver, muscles, and digestive system.
  • They also include anti-inflammatory, cancer-preventive, anti-cancer, and anti-hyperlipidemic characteristics.
  • Although hemp protein powder is a wonderful option, particularly for vegans, it might not be as nutrient-dense as other plant-based proteins like soy.
  • It contains 20 amino acids, including the nine important ones your body cannot make on its own, which must be obtained from the diet.
  • It enhances the immune system, promotes protein intake, strengthens the heart, lowers the risk of osteoporosis, cleanses the colon, and reduces sugar cravings.

Frequently Asked Questions

Hemp protein powder is a plant-based protein source derived from hemp seeds. It is a complete protein containing all nine essential amino acids the human body cannot produce independently. Here are some benefits of consuming hemp protein powder:

  • Muscle building
  • Weight management
  • Digestive Health
  • Heart health

Overall, hemp protein powder is a nutritious and versatile ingredient that can be added to smoothies, baked goods, and other recipes. It can help support muscle growth, weight management, digestive health, and heart health, and it is an excellent protein source for vegans and vegetarians.

Most people consider it safe, but some may experience side effects.

The most common side effects of hemp protein are gastrointestinal problems, such as bloating, gas, and diarrhea. This is because hemp protein is high in fiber, which can be hard for some people to digest.

In addition, some people may be allergic to hemp protein. Symptoms of a hemp allergy may include itching, swelling, and difficulty breathing.

Finally, hemp protein may interact with certain medications, such as blood thinners and cholesterol-lowering drugs. If you are taking any medications, speaking with your doctor before taking hemp protein or any other dietary supplement is important.

Overall, while the side effects of hemp protein are rare, it is always a good idea to speak with your doctor before adding any new complement to your diet.

Hemp protein and whey protein are popular supplements that increase protein intake and support muscle growth and recovery. Hemp protein is emanated from hemp plant seeds and is a good plant-based protein, while whey protein is derived from milk and is a complete protein source containing all essential amino acids. So the choice is yours.

Yes, hemp protein can be a valuable addition to a balanced diet for those looking to build muscle because It is high in protein and holds other important nutrients such as fiber, healthy fats, and minerals like magnesium and zinc, aiding muscle recovery and growth.


As for now, no scientific evidence suggests that consuming hemp protein can make you sleepy. Hemp protein is often used as a pre-workout supplement due to its high protein content and ability to promote energy and endurance.

Hemp protein contains amino acids such as tryptophan, which can be converted into serotonin and melatonin in the body, which are involved in regulating sleep. However, the amount of tryptophan in hemp protein is relatively small compared to other dietary sources, and it is unlikely to cause drowsiness when consumed in normal amounts.

That being said, individual reactions to foods can vary, and some people may experience tiredness after consuming hemp protein. If you are concerned about the effects of hemp protein on your sleep, it may be best to monitor your response to the supplement and consult with a healthcare professional if necessary.

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