While hemp protein and whey protein are both considered complete proteins, meaning they contain all nine essential amino acids (EAAs), there are differences in the amino acid composition, nutrient content, digestibility, taste, price, and health benefits. Here we’ll explore these differences and help you choose between hemp protein vs whey protein to help meet your health and fitness goals.
Nutrition facts: hemp protein vs whey protein
Here is the macronutrient comparison of hemp & whey protein powder:
| Protein | Serving size | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Hemp | 30 g (1 oz) | 120 | 14 g | 2 g | 13 g | 11 g |
| Whey | 30 g (1 oz) | 110-120 | 25 g | 0-2 g | 1-5 g | 0 g |
Facts about hemp protein
Processing: Hemp protein powder is made from either dehulled or non-dehulled hemp seeds, making a difference in nutrient composition and digestibility.
- Dehulled hemp seeds are lower in fiber and the protein is easier to digest
- Non-dehulled hemp seeds are higher in fiber, but the high fiber content may inhibit the digestion and absorption of some of the protein, vitamins, and minerals
Digestion: Hemp is considered a medium-digesting protein. Hemp protein is digested and absorbed at a rate of 4-7 grams/per hour. For some people, hemp protein may cause gas and bloating due to its high fiber content.
Allergens: Hemp is free of all nine major allergens
Color, flavor, and texture: Hemp protein powder tends to be brownish-green in color with a rough or gritty texture and earthy flavor (sometimes described as ‘nutty’ or ‘grassy’).
Cost: Hemp protein powder costs around $1.00 per 1-ounce serving and is around $2.00 per 25 grams of protein.
Facts about whey protein
Processing: Whey can be processed into a concentrate, isolate, or hydrolysate. Each form has varying amounts of fat, protein, and carbohydrates (in the form of lactose).
- Concentrate contains 30-90% protein and may be more difficult for those with lactose intolerance to digest; concentrate is also typically higher in fat and calories
- Isolate contains 90-95% protein and very little lactose; most people with lactose intolerance can tolerate it well
- Hydrolysate contains greater than 95% protein and is easiest to digest since nearly all of the lactose and fat is removed; most people with lactose intolerance can tolerate it well
Digestion: Whey is considered a fast-digesting protein. Whey protein is digested at a rate of 8-10 grams/per hour. While all forms of whey are fast-digesting, whey hydrolysate digests the fastest, followed by isolate, then concentrate.
Allergens: Whey is not safe for people with a milk allergy. People sensitive to lactose may have difficulty digesting whey concentrate, but can likely tolerate whey isolate and hydrolysate.
Color, flavor, and texture: Whey protein powder is usually a yellow-white color with a smooth texture and neutral flavor. It tends to mix well with water and has a creamy texture and mouthfeel. Flavored whey protein powder may vary in its coloring.
Cost: Whey protein powder usually costs between $1.25-$1.75 for a 1-ounce serving and the same for 25 grams of protein.
Benefits of hemp protein
Protein in hemp
Hemp protein contains all nine essential amino acids but is lower in leucine and lysine than whey protein. Its lower leucine content is inadequate to promote maximal muscle protein synthesis (MPS) needed for muscle growth. The amino acid content of hemp is similar to egg whites and soy.
Hemp protein powder usually contains 12-14 grams of protein per 100 calories.
Nutrients in hemp
Hemp protein is high in omega-3 polyunsaturated fatty acids and contains around 8-11 grams of fiber per 1-ounce serving. Hemp is also a great source of iron, potassium, zinc, copper, and magnesium (1).
Health benefits of hemp
Bone health: Hemp contains calcium, magnesium, and phosphorus which help with bone remodeling and strength.
Digestive health: Hemp contains fiber which may promote regular bowel movements.
Heart health: Hemp may decrease blood pressure and cholesterol levels due to the fiber and omega-3 fatty acids (2).
Cognitive health: The omega-3 fatty acids in hemp may reduce inflammation and protect against cognitive decline.
Benefits of whey protein
Protein in whey
Whey protein is high in all nine essential amino acids with an optimal amount of leucine to maximize MPS, so athletes and weight lifters often prefer it.
Most whey protein powder contains 20-24 grams of protein per 100 calories.
Nutrients in whey
Whey protein is more concentrated in protein and has lower amounts of carbohydrates, fat, and calories than hemp. Whey is also a good source of calcium, phosphorus, magnesium, zinc, selenium, and B vitamins (3).
Health & performance benefits of whey
Muscle growth: Whey protein promotes muscle development due to the high amount of leucine essential for muscle protein synthesis. The high protein content also increases insulin production which aids in muscle growth.
Weight management: Increasing protein intake is shown to suppress appetite, preserve muscle mass, and improve blood sugar control, which can promote improved body composition, weight maintenance, and possibly weight loss (4, 5, 6). Whey protein can be used as an occasional meal replacement, weight loss aid, and performance enhancer.
Immune support: Whey protein contains immunoglobulins which can decrease inflammation, boost the immune response, and protect against oxidative stress (7, 8).
Heart health: Whey protein may decrease blood pressure (9).
Mental & cognitive health: Whey protein may reduce stress and depression and improve memory function (10, 11, 12).
Which is better: hemp protein vs whey protein
Whey protein is ideal for muscle growth and weight management. It is quickly digested, costs less per gram of protein, and has a fairly neutral taste profile. Whey is a better choice for most vegetarians and omnivores with physique goals.
Hemp protein stands out from whey due to its fiber and omega-3 content. It is a complete protein, though may not be optimal for muscle growth. Due to the higher calorie content, it’s not ideal for those trying to lose weight. Overall, hemp is a good choice for vegans and people sensitive to lactose.
Final thoughts
Hemp and whey protein have notable health benefits but may serve different purposes as protein supplements. Overall, hemp protein is a great choice for a lactose-free protein powder high in fiber and omega-3s. If you want to ensure adequate EAAs for muscle growth and fast absorption, whey protein may help you reach your fitness goals more efficiently.
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Collette is a registered dietitian and has over a decade of experience working with athletes, children & adults on tube feeding, and people with chronic health conditions. She has been writing about food and nutrition since she was in high school and has a passion for sharing evidence-based information, especially on the topics of protein and the importance of maintaining muscle mass for healthy aging.
