Banana Bread with Hemp Seeds

Banana bread has one rule that determines everything: the riper the bananas, the better the bake. Fruits with brown spots on the skin are sweeter and smell stronger, so there’s no need to add sugar. Hulled hemp seeds work in this bread on two levels at once. The nutty flavor breaks the uniform sweetness of the banana, and the crunchiness contrasts with the moist, soft texture of the flesh. Below you will find proportions for a 23 x 13 cm loaf pan, step-by-step technique, and measured nutritional values of hemp seeds. We also explain how hemp seeds differ from flaxseeds and hemp flour, as these three things are often confused in recipes, and each behaves differently in the batter.

KEY INFORMATION
• Hulled hemp seeds contain an average of 35.9 g of protein and 46.7 g of fat per 100 g (House et al., 2010).
• Four tablespoons of seeds contribute about 14 g of protein to the entire bread, which is about 1.3 g per piece.
• For hemp seeds, the EU limit is 3.0 mg THC/kg (Regulation 2023/915).
• One piece (about 80 g) provides about 200 kcal according to estimates from the ingredient list.

Why do hemp seeds fit into banana bread?

Because they balance the uniform sweetness of the banana with a nutty note and crunchiness, while also adding protein. The banana mixture is smooth and soft throughout, so any element with a different texture makes a difference. Hemp seeds do not require soaking or roasting.

Nutritionally, four tablespoons of hulled seeds, or about 40 g, contribute about 14 g of protein to the entire bread. This number comes from the work of House and colleagues, who analyzed 30 commercial hemp samples from Western Canada and reported an average of 35.9 g of protein and 46.7 g of fat per 100 g (House et al., J Agric Food Chem, 2010). Removing the hull concentrates both fractions: whole seeds with hulls have 24.0 g of protein and 30.4 g of fat in the same study.

However, the same study does not allow calling hemp protein complete. Lysine was the limiting amino acid in all tested products, and the PDCAAS score for hulled seeds was 63-66%. Banana bread with hemp seeds is therefore better balanced than the version with just flour and sugar, but it is still a dessert.

How much protein is in one piece of banana bread?

One piece weighing about 80 g provides about 200 kcal, 4-5 g of protein, 9 g of fat, and 26 g of carbohydrates. This calculation is from the ingredient list of this recipe, not a laboratory measurement. Four tablespoons of seeds divided into 10-12 pieces add about 1.3 g of protein to each.

The term “no added sugar” does not mean “sugar-free.” All sweetness comes from bananas and three tablespoons of honey, which are still simple sugars. The darker the banana peel, the sweeter the flesh, as starch converts to sugars during ripening. In cases of diabetes or insulin resistance, this difference matters and is better discussed with a dietitian.

Seeds also contribute minerals, though in small amounts per piece of bread. Siano and colleagues measured 268 mg of magnesium in whole seeds of the Fedora variety per 100 g and noted that published mineral values in hemp vary widely (Siano et al., Molecules, 2018). The same study states that the omega-6 to omega-3 ratio in these seeds approaches 3:1, which the authors call nutritionally optimal. This is their assessment, not an official recommendation.

Do hemp seeds in the bread contain THC?

No, not in amounts that the law treats as a controlled substance. Seeds are excluded from the statutory definition of cannabis plant material, and permissible trace contamination of THC has its own numerical limit in the EU. Bread with hemp seeds is, under the regulations, an ordinary baked good, and the seeds themselves are an ordinary food ingredient.

The definition is found in Article 4 point 37 of the Act of July 29, 2005 on Counteracting Drug Addiction (Journal of Laws 2023, item 1939), as amended by the Act of March 24, 2022 (Journal of Laws 2022, item 763). The plant material includes the above-ground parts of the plant containing more than 0.3% of the sum of delta-9-THC and THCA, and seeds are explicitly excluded from this definition.

Limits for food are set by Commission Regulation (EU) 2023/915, applicable from May 25, 2023: 3.0 mg/kg for hemp seeds and for products made from ground seeds, and 7.5 mg/kg for seed oil. The value is calculated as the sum of delta-9-THC and delta-9-THCA expressed as delta-9-THC, with a coefficient of 0.877 for THCA. Since the limit covers both forms together, baking at 175°C does not change anything here.

How to bake banana bread with hemp seeds?

Active work takes about 15 minutes, baking 50-55 minutes at 175°C, cooling for at least an hour. It yields 10-12 pieces from a 23 x 13 cm loaf pan. Take the eggs and butter out of the fridge beforehand, as cold ingredients weigh down the banana mixture.

• 3 very ripe bananas, about 300 g after peeling
• 2 medium-sized eggs
• 80 ml of canola oil or melted butter
• 3 tablespoons of honey or maple syrup
• 1 teaspoon of vanilla extract
• 200 g of all-purpose flour
• 1 teaspoon of baking powder and 0.5 teaspoon of baking soda
• 5 tablespoons of hulled hemp seeds, four for the batter and one for the top
• 1 teaspoon of cinnamon, a pinch of salt

One thing often ruins this bread. After adding the flour, mix only until the ingredients are combined. Longer mixing develops gluten, and instead of a moist crumb, you get a dense, rubbery structure.

1. Peel 3 very ripe bananas and mash them with a fork into a puree. A few lumps are fine, and over-mixing aerates the mixture, causing the bread to rise unevenly.
2. Into the puree, crack 2 eggs, add oil, honey, and vanilla. Mix just until combined. All ingredients must be at room temperature.
3. In a second bowl, combine flour, baking powder, baking soda, cinnamon, and salt. Pour into the banana mixture and mix briefly, until no dry streaks remain. Visible lumps are better than over-mixed batter.
4. Fold in 4 tablespoons of hemp seeds. Pour the batter into a loaf pan lined with parchment paper, smooth the top, and sprinkle with the last tablespoon of seeds.
5. Bake for 50-55 minutes at 175°C. A dry toothpick indicates readiness. If the top browns too quickly, cover it with aluminum foil after 35 minutes. Cool for 15 minutes in the pan, then on a rack, and cut only after completely cooled.

What to replace eggs with and what else to add?

The vegan version uses what is called a flax egg: 2 tablespoons of flaxseed soaked in 6 tablespoons of water for 10 minutes create a gel that replaces two eggs. The bread comes out slightly denser. Replace honey with agave syrup or maple syrup. A good addition is also 60 g of chopped walnuts, which pair well with hemp seeds.

Flaxseed and hemp seeds are sometimes treated interchangeably, but they have different compositions. Mattila and colleagues measured both in one study using the same method: whole hemp seeds provided 25.6 g of protein with 34.6 g of fat per 100 g of dry matter, while flaxseed provided 20.9 g of protein with 46.3 g of fat (Mattila et al., Plant Foods Hum Nutr, 2018). The measurement pertains to seeds with hulls, and fiber was only measured for whole seeds: the authors did not measure it for the hemp hull alone.

We noticed in tests that seeds mixed into the batter and seeds sprinkled on top give two different effects, and recipes write about them as if they were one thing. Those on top brown in the dry air of the oven and remain crunchy even the next day. Those inside soften from the moisture of the bananas after just a few hours. That’s why we divide the portion: four tablespoons into the batter, one on top.

The same bake in a version with hemp flour shows banana bread with hemp flour. For a quick breakfast with the same bananas, banana pancakes with hemp flour are suitable, and without baking, banana oatmeal with hemp oil can be made.

Frequently Asked Questions

Why is the banana bread wet in the middle after baking?

Most often due to underbaking or very ripe, watery bananas. Check with a toothpick: it must come out dry. A metal loaf pan bakes faster than glass or ceramic. If the top is browning while the center is wet, reduce the temperature to 165°C and bake 10-15 minutes longer.

How much protein does banana bread with hemp seeds provide?

One piece weighing about 80 g provides about 4-5 g of protein. Four tablespoons of seeds contribute about 14 g to the entire bread, based on 35.9 g of protein per 100 g of hulled seeds (House et al., 2010). The rest comes from eggs and wheat flour.

How to make gluten-free banana bread with hemp seeds?

Replace 200 g of wheat flour with a mix of 120 g of rice flour and 80 g of potato or corn starch. The bread will be more crumbly, so cut it only after completely cooling. You can add hemp flour, but in a small amount, as it absorbs moisture significantly.

Can chocolate be added to banana bread with hemp seeds?

Yes. One hundred grams of chopped dark chocolate with at least 70% cocoa can be mixed into the batter along with the seeds. Banana and dark chocolate is a classic combination, and the hemp seeds add a nutty note that contrasts with the soft chocolate pieces inside.

How to store banana bread with hemp seeds?

In an airtight container or wrapped in foil for up to 3 days at room temperature, in the fridge for up to 5 days. Frozen in pieces, it lasts for 2 months. Seeds mixed into the batter soften after the first day, while those on top remain crunchy longer because they are baked in the dry air of the oven.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-06-22 · Updated: 2026-08-16