Chia seeds and flaxseeds may be tiny, but they pack an impressive amount of nutrients. For example, they’re both filled with fiber and healthy fats. Plus, both have been linked to health benefits like improved blood sugar and cholesterol.
Chia seeds and flaxseeds both contain important nutrients, including fiber and minerals like magnesium.
Here’s how a 1-ounce serving of chia seeds and flaxseeds compares:
| Chia Seeds | Flaxseeds | |
| Calories | 138 | 150 |
| Protein | 4.7 grams (g) | 5 g |
| Carbs | 11.9 g | 8 g |
| Fiber | 9.8 g | 8 g |
| Fat | 8.7 g | 12 g |
| Iron | 2.2 milligrams (mg), or 12% of the Daily Value (DV) | 1.6 mg, or 9% of the DV |
| Calcium | 179 mg, or 14% of the DV | 57 mg, or 4.5% of the DV |
| Copper | 0.26 mg, or 29% of the DV | 0.35 mg, or 39% of the DV |
| Magnesium | 95 mg, or 23% of the DV | 111 mg, or 26% of the DV |
| Manganese | 0.77 mg, or 33.5% of the DV | 0.69 mg, or 30% of the DV |
| Thiamine | 0.18 mg, or 15% of the DV | 0.46 mg, or 38% of the DV |
| Selenium | 15.6 micrograms (mcg), or 28% of the DV | 7.2 mcg, or 13% of the DV |
| Zinc | 1.3 mg, or 12% of the DV | 1.2 mg, or 11% of the DV |
Chia seeds contain more fiber than flaxseeds. They provide 9.8 grams of fiber per ounce, while flaxseeds provide 8 grams. However, chia seeds and flaxseeds are composed of different types of fiber.
- Flaxseeds: 40% fiber by weight—25% soluble fiber and 75% insoluble fiber
- Chia seeds: 30-40% fiber by weight—85–93% insoluble fiber, 7–15% soluble fiber
Soluble fibers dissolve in water and can be fermented or broken down by bacteria in your digestive tract. This helps draw water into poop, keeping it soft and easy to pass. Soluble fiber also reduces cholesterol by blocking its absorption in the digestive tract and helping the body get rid of it.
Insoluble fiber doesn’t dissolve and isn’t fermented well by gut bacteria. Insoluble fiber promotes comfortable and regular bowel movements by adding bulk to your stool.
Chia and flaxseeds are good sources of healthy fats, including alpha-linolenic acid (ALA), which is found in some plant foods. One ounce of flaxseeds provides around 6.4 grams of ALA, while the same serving of chia seeds provides 5 grams.
ALA has anti-inflammatory effects. Increasing dietary intake of ALA is associated with a lower risk of heart disease, including coronary heart disease, the most common heart disease in the United States.
Flaxseeds and chia seeds also provide protective plant compounds, like lignans. These compounds have anti-inflammatory, cholesterol-lowering, and antiatherosclerotic properties—meaning they help prevent plaque buildup in artery walls. Chia seeds contain polyphenols like caffeic acid, ferulic acid, rosmarinic acid, and flavonoids, which protect against cell damage.
Chia seeds and flaxseeds can be added to sweet and savory recipes. You can easily add them to meals to increase the fiber and overall nutritional value:
- Mix them into yogurt and oatmeal.
- Add them to smoothies and protein shakes.
- Use them in baked goods like breads, muffins, and crackers.
- Combine chia seeds with milk or nut milk and let the concoction thicken to make chia pudding.
- Use chia seeds to thicken sauces and dressings.
- Add chia and flaxseeds into homemade granola and energy balls.
- Make chia seed jam by mixing chia seeds with cooked fruit.
Here are some differences to consider:
- Chia seeds absorb liquid and form a gel-like texture, making them ideal for thickening smoothies, sauces, and puddings.
- Flaxseeds are best consumed ground, as whole flaxseeds may pass through the digestive system whole.
