KETO VERDICTYES
Unsweetened hemp milk is very keto-friendly at ~0.5g net carbs per 100ml. It adds a nutty flavor, a bit of protein, and unsaturated fats with minimal carb impact.
Is Hemp Milk (Unsweetened) Keto?
Other
Unsweetened hemp milk is very keto-friendly at ~0.5g net carbs per 100ml. It adds a nutty flavor, a bit of protein, and unsaturated fats with minimal carb impact.
- Net carbs (100g)0.5g
- Protein (100g)3.3g
- Fat (100g)2.7g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.5g
Total Carbs
1.3g
Fiber
0.8g
Protein
3.3g
Fat
2.7g
Calories
41
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low carbs: ~0.5g net per 100ml keeps drinks and recipes keto
- Adds some protein: ~3.3g/100ml (varies by brand)
- Includes plant omega-3 (ALA) and other unsaturated fats
- Distinct nutty taste for variety in coffee, tea, and smoothies
- Complete protein profile (contains all nine essential amino acids), though modest per serving
- Different nutrient profile than almond/soy—useful rotation option
HEALTH BENEFITS
- Provides ALA omega-3s that may support heart and brain health
- Contains arginine and magnesium that support vascular function
- Often a better omega-6:omega-3 balance than many plant milks
- Naturally lactose- and dairy-free; suitable for many diets
- Typically fortified versions add calcium/vitamin D (brand-dependent)
- Low sugar and low glycemic impact when unsweetened
PREPARATION SUGGESTIONS
HEMP COFFEE
Add ~100ml to hot coffee or cold brew for a nutty, low-carb latte; froth if desired.
PROTEIN SMOOTHIE
Blend 200ml with whey-protein or collagen and MCT oil for a creamy shake.
CEREAL MILK
Pour over keto granola or chia pudding for a quick breakfast.
COOKING BASE
Use as a milk swap in soups, sauces, or scrambled eggs to keep carbs down.
STRAIGHT
Enjoy chilled on its own as a light, hydrating beverage.
SOUP CREAM
Stir into blended veggie soups (e.g., broccoli) for body without added carbs.
WHERE TO BUY
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Pacific Foods Hemp Original Unsweetened Plant-Based Milk (32 Fl Oz, Pack of 12)
Made from just water and hulled hemp seed with no added sugar, this carton delivers 1g total carb and 0g net carbs per cup while still providing omega-3 ALA, calcium, and vitamin D, making it one of the cleanest-label unsweetened plant milks for keto macros.
JOI JOI Organic Hemp Butter Milk Plant-Based Milk Base (9 oz, makes 1 gallon)
A squeezable concentrate made from just one ingredient — organic blanched hemp hearts — that you blend with water to make your own hemp milk on demand, with no gums, seed oils, preservatives, or added sugar. Because it's whole hemp seed rather than a diluted boxed beverage, it packs roughly double the fat and protein of standard hemp milk cartons (about 5g protein per prepared cup with ~1g carb), making it a strong pick for keto shoppers who want a cleaner label and richer macros than shelf-stable cartons typically offer.