Hemp oil is a green, nutty-tasting oil pressed from the seeds of the hemp plant, and it has been part of kitchens, workshops and personal-care routines for centuries. This guide covers what it is, how it is made, how people use it in food and skincare, and how to store it so it stays fresh.
What Is Hemp Oil?
What is hemp oil, exactly? In everyday use, the term means hemp seed oil: the oil cold-pressed from the small, round seeds of hemp plants. Hemp is a cannabis variety bred for fiber, seed and very low THC levels.
Importantly, hemp seed oil is not the same as CBD oil. Seeds contain little to no cannabinoids, so this oil is valued for flavor and texture rather than any cannabis effect. For a full side-by-side comparison, see our guide on hemp oil vs CBD oil.
A Short History of Hemp
People have grown hemp for thousands of years. Its stalks became rope, sails, paper and cloth. Meanwhile, its seeds were eaten whole or pressed for oil.
Before modern synthetic products, the oil also appeared in lamp fuel, paints, varnishes and soaps. Today, it shows up mainly on grocery shelves and in skincare ingredient lists.
How Hemp Oil Is Made
Most quality culinary bottles are cold-pressed. Producers clean and dry the seeds, then press them mechanically without added heat. This method helps preserve the oil’s color, flavor and delicate fats.
Unrefined oil is dark to light green with a nutty, slightly grassy taste. Refined versions are clearer and milder, and they are more common in cosmetics. Either way, the process is similar to making other seed oils like flaxseed or pumpkin seed oil.
What Is in Hemp Seed Oil?
Hemp seed oil is mostly polyunsaturated fat. It is well known for containing omega-6 and omega-3 fatty acids in roughly a 3:1 ratio. It also contains gamma-linolenic acid (GLA), vitamin E and natural plant pigments that give it its green color.
Notably, hemp seed oil contains negligible THC. It does not produce intoxicating effects, which is why you can find it next to olive oil at many grocery stores.
Hemp Seed Oil Uses in the Kitchen
Hemp seed oil uses in cooking center on cold or low-heat dishes. Its smoke point is relatively low, so high-heat frying breaks down its flavor quickly. Instead, try it in these ways:
- Vinaigrettes: Whisk with lemon juice or vinegar, mustard and herbs for a nutty salad dressing.
- Finishing drizzle: Pour a little over roasted vegetables, soups or grain bowls right before serving.
- Dips and spreads: Stir into hummus, pesto or white bean dip.
- Smoothies: Add a teaspoon for richness.
- Pasta and toast: Use it like a flavorful olive oil on bread or tossed noodles.
Because the flavor is distinctive, start with small amounts and blend it with milder oils if needed. Many cooks also pair it with hemp seeds and hemp hearts for extra texture.
A Simple Hemp Seed Oil Vinaigrette
If you want an easy first recipe, a basic vinaigrette shows off the oil’s nutty flavor. Here is a simple starting point for one large salad:
- 3 tablespoons hemp seed oil
- 1 tablespoon lemon juice or apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- A pinch of salt and black pepper
Whisk everything together, taste and adjust. For a milder flavor, swap half the hemp seed oil for olive oil. The dressing keeps for a few days in the refrigerator.
How It Compares to Other Seed Oils
Hemp seed oil sits in the same family as flaxseed, walnut and pumpkin seed oils. Like them, it is best used cold, and it is prized for flavor more than versatility. Compared with flaxseed oil, many cooks find it a little milder and less bitter.
By contrast, everyday cooking oils such as canola or avocado oil handle high heat much better. A practical approach is to keep a heat-stable oil for cooking and a small bottle of hemp seed oil for finishing dishes.
Hemp Oil in Skincare and Personal Care
It is also a common ingredient in personal-care products. On ingredient labels, it is usually listed as “Cannabis sativa seed oil.” You will find it in:
- Body lotions and creams
- Lip balms and body butters
- Bar soaps and body washes
- Hair oils and conditioners
- Massage oils
Brands use it for its light, moisturizing texture. As with any new product, it is wise to patch-test on a small area first.
How to Choose and Store Hemp Oil
A few simple habits help you get the best bottle and keep it fresh:
- Look for “cold-pressed” and “unrefined” if you want the classic flavor and color.
- Choose dark glass bottles, which protect the oil from light.
- Refrigerate after opening. Polyunsaturated oils go rancid faster than most.
- Use within a few months. If it smells sharp or bitter, it is past its prime.
- Read the label carefully. If you see milligrams of CBD listed, that is a CBD product, not culinary hemp oil.
Hemp and DC Cannabis Rules
Hemp seed oil is a food and cosmetic ingredient, and it is separate from cannabis products in DC. If you want to understand what adults 21+ can possess and gift locally, read our guide on DC cannabis law under Initiative 71.
Urban Flavors DC is an I-71 gifting and same-day delivery service for adults 21+. For adults 21+ only: start low, go slow, and never drive after consuming cannabis.
Hemp Oil FAQ
Does hemp oil contain THC?
Hemp seed oil contains negligible THC because seeds do not produce cannabinoids in meaningful amounts. It does not cause a high.
Can you cook with hemp oil?
Yes, but it works best in cold dishes or as a finishing oil. Its low smoke point makes it a poor choice for frying.
How long does hemp oil last?
Once opened, it keeps best in the refrigerator and is usually used within a few months. A sharp or bitter smell means it has gone rancid.
Exploring cannabis in DC? Browse the Urban Flavors menu and order for same-day delivery anywhere in DC, or text (202) 948-6152. Adults 21+ with valid ID only.
