How to use Hemp Oil in Food?

hemp seeds ripening on a hemp plant grown for hemp oil production


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Hemp oil is rich in Omega 3 & 6, two essential fatty acids your body needs to thrive. So why wouldn't you use hemp oil in your food? Here's the simplest way you can do it: swap olive oil for hemp oil!

This means you can add hemp oil to food by pouring it over salad, using it in a dressing, for cooking with (only on low heat though) and seasoning vegetables with it.

When it comes to hemp oil, there are so many ways you can use it.

In this blog post, we will explore some of the most popular ways to cook with hemp oil and answer some of your most frequently asked questions.

Keep reading to learn more!

Hemp oil and hemp seeds used in a recipe to make a healthy flapjack

Let's start by answering "What is Hemp Oil?"

Hemp oil is a type of vegetable oil that is produced by cold-pressing hemp seeds from a legal strain of the cannabis plant.

This category of cannabis is typically Cannabis Sativa L and when low in THC, the psychoactive compound found naturally in cannabis, is known as "Industrial Hemp" or the hemp plant.

Hemp seed oil has been used for centuries as food and medicine. The seeds contain high levels of essential fatty acids such as omega-3 and 6.

It also contains antioxidants, vitamins, minerals, phytosterols, proteins and fibre. However, it used to be difficult to find a store that sells hemp seed oil; however, it is more common these days due to its amazing health benefits.

You should be able to find it in any good health food store or larger supermarkets.

Essential fatty acids are named so because they are compounds we need to stay healthy, however, we cannot produce them ourselves, meaning we must add them to our diet via the food we eat.

As we mentioned earlier hemp seed oil provides us with omega 3 & 6 in the perfect ratio we need to maintain our wellbeing. This optimal ratio is between 1:1& 1:4 (1 part Omega 3 to 1-4 parts Omega 6).

Hemp oil has a number of potential health benefits, including reducing inflammation, preventing heart disease, lowering blood pressure and improving brain function.

With that said you are probably wondering how you can add this amazing and yet delicious superfood to your diet!

What are the benefits of Hemp Oil? 

Hemp seed oil is an amazing source of nutrition. It contains all nine essential amino acids your body can't produce but needs, as well as fibre, vitamins, minerals and more.

Hemp protein is easily digested by the body because it contains proteins edestin and albumin, which is similar to our human proteins and your body breaks down quickly. This makes hemp oil a great addition to any diet!

Hemp oil has a great number of potential health benefits, including:

  • Acting as an anti-inflammatory agent
  • Supporting cardiovascular health
  • Helping to maintain healthy skin and hair
  • Supporting joint health
  • Helps to regulate metabolism
  • It is a source of plant-based protein and healthy fatty acids
  • It could help to improve cognitive function
  • It is a natural source of vitamin E and other antioxidants

How does hemp seed oil compare to other cooking oils?

Hemp oil is a popular cooking oil that has a number of benefits over other oils. But how does it compare to other cooking oils? And is it the best choice for your needs?

Here we'll take a closer look at hemp seed oil and compare it to some of the most popular cooking oils on the market.

Fat ContentHemp Seed OilOlive OilSunflower Oil
- Omega 318.6g0.7g0.9g
- Omega 657.7g7.5g35.3g
Omega 6/3

This table compares the nutritional values of Hemp seed oil, olive oil and sunflower oil.

Why is hemp oil so much better?

  • Unlike many other oils, it contains 0g of cholesterol and 40% less saturated fats that can cause heart disease than olive oil!
  • The best oil that you can use for your salads is hemp oil. It has a great Omega-6 / Omega-3 ratio compared to sunflower and olive oils, which makes it heart-healthy!
  • Hemp oil is a plant-based source of omega 3 and it has 96% more than olive oil and 95% more than sunflower oil!
  • It is true that sunflower oil contains a high amount of polyunsaturated fat however, hemp has an even higher content!

What does Hemp Oil taste like?

Hemp oil has a nutty, earthy taste that is often described as slightly grassy. It is a versatile oil that can be used in salad dressings, dips, and spreads.

Some people also enjoy using hemp oil to cook with, but it should not be heated above 150 degrees celsius as it will start to smoke and lose its nutritional value.

How to use Hemp Oil in Food?
How to use Hemp Oil in Food? 1

10 great ways to use hemp oil in your food!

  1. In Salads - Anything you currently use olive oil for you can replace with hemp seed oil. It's a different taste, but we think you will love hemp's nutty nutritious oil!
  2. In Dressings - Mix it in with your favourite salad dressing or eat it by the spoonful! It's that good.
  3. In Soup - Hemp oil is a great addition to any soup! Not only does it add flavour, but it also adds some amazing potential benefits.
  4. On Roast Potatoes - Coating your roasties with oil is one of the fundamental steps that ensure a delicious Sunday Roast. Try swapping your usual oil for hemp seed oil for those extra benefits!
  5. Hemp Oil Pesto - Swap out the olive oil for hemp seed oil.
  6. Baking - Hemp seeds can also produce flour! You can use this to substitute up to 50% of plain flour in any recipe you fancy.
  7. Hummus - Use hemp seed oil instead of olive oil or try making hummus with hemp seed flour instead of chickpea flour.
  8. In Smoothies - Add a teaspoon of hemp seeds or oil to your blender when making your favourite smoothies.
  9. For breakfast - Add a teaspoon to your muesli or porridge. The nuttiness will complement both well and get your day off to a great start.
  10. Protein Shakes -  Another super simple way, add a teaspoon of hemp seed oil to your post work out or meal replacement shakes to boost the superfood level of your gains!

Can I heat hemp seed oil?

We know that hemp seed oil loses its nutritional benefits and flavour when heated. However, we can retain the nutrients by adding the oil to the dish at the end of cooking time.

Although you can heat it and cook with it, you should keep the temperature below 150 degrees celsius.

It is best to use it cold so that you can maximise the valuable nutrients in your meal.

How to use Hemp Oil in Food?

Can you use hemp oil as cooking oil?

Hemp oil is a great alternative to olive oil when cooking. Like olive oil, hemp seed oil has a low smoke point and should be used for lower temperature cooking and no more than 30 minutes of frying.

Hemp seed oil can have up to 40% less saturated fat than traditional cooking oils, which means it can help to maintain a healthy weight!

Alongside this fabulous property of Hemp Oil are its omega-3 and 6 contents that provide essential nutrients for the brain and body because they're rich in poly-unsaturated fats - a perfect, natural substitute to olive oil!

Do I need to refrigerate hemp seed oil?

You do not need to refrigerate hemp oil although it should be kept in a cool, dark place. One point to note is that hemp oil can turn rancid when exposed to sunlight or if keep for too long in the warm.

The shelf life of hemp seed oil is approximately one year. 

Does hemp oil affect the taste of food?

Hemp oil will definitely affect the taste of the food you cook or dress it with. That said if it is used in moderation this will usually be in a positive way.

Just don't overdo it as you could ruin a perfectly good meal!

Is hemp oil safe and can I take too much?

Hemp oil is safe for human consumption, in fact, it has been consumed by humans for thousands of years.

However, like with all good things you can have too much! How much is too much will vary from person to person, that said the most common side-effect from over-indulging in hemp seed oil is stomach ache and diarrhoea.

How to use Hemp Oil in Food?
How to use Hemp Oil in Food? 2

What’s the difference between CBD oil and hemp oil?

Both CBD oil and hemp oil come from the cannabis plant. Both contain cannabinoids at some level however, cold-pressed hemp seed oil contains only trace amounts.

The main difference is that hemp oil is produced from the seeds of the plant and is low in cannabinoids. Whereas CBD oil is a blend of carrier oil, typically hemp seed oil or MCT coconut oil, and the refined extract from the flowers and leaves of the cannabis plant.

This extract is high in Cannabidiol and often contains other minor cannabinoids such as cannabigerol. 

Wrapping up...

After reading this blog post, you’ll have learned more about hemp oil and how to use it in food. We hope that these tips will help you incorporate hemp into your diet for added benefits or just as a new cooking ingredient!  

If you are interested in adding CBD to your wellness routine then our cannabidiol oil 500mg is a great place to start, though if you want something stronger take a look at our 3000mg CBD oil UK!

You can also learn more by checking out our other blogs on the topic of CBD and the different ways to consume it. If you have any questions at all, please don't hesitate to reach out using our live chat feature or send us an email at

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