| Chia Seeds | Flaxseeds | |
| Calories | 138 | 150 |
| Protein | 4.7 grams | 5 grams |
| Carbs | 11.9 grams | 8 grams |
| Fiber | 9.8 grams | 8 grams |
| Fat | 8.7 grams | 12 grams |
| 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 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 and flaxseeds are high in fiber, healthy fats, vitamins, and minerals.
- They’re both good sources of minerals, especially magnesium, manganese, and copper.
- Chia seeds are a better source of calcium, which is required for bone and heart health, while flaxseeds are higher in thiamine, a B vitamin that’s involved in energy production and neurotransmitter synthesis.
- Chia seeds and flaxseeds contain a similar amount of protein, delivering 4.7 and 5 grams per ounce, respectively.
- Flaxseeds are a better source of healthy fats like alpha-linolenic acid (ALA), a type of plant-based omega-3 fat, than chia seeds, while chia seeds are higher in fiber.
When it comes to fiber, chia seeds are a better choice than flaxseeds. Chia seeds 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—25% of that soluble fiber and 75% insoluble fiber
- Chia seeds: 30 to 40% fiber by weight—85–93% of that 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 type of fiber 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 promoting its excretion from the body.
Insoluble fiber doesn’t dissolve and is poorly fermented by gut bacteria. This type of fiber passes through your digestive system intact. Insoluble fiber promotes comfortable and regular bowel movements by adding bulk to your stool.
In addition to fiber, chia and flaxseeds are a good source of healthy fats, including alpha-linolenic acid (ALA), which is found in plant foods, like chia seeds and flaxseeds. ALA acts as a precursor for EPA and DHA (other types of healthy fats), and anti-inflammatory effects.
Studies show that 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 U.S.
An ounce of flaxseeds provides around 6.4 grams of ALA, while the same serving of chia seeds provides 5 grams, so flaxseeds are a better source.
Flaxseeds and chia seeds also provide protective plant compounds, like lignans, that have anti-inflammatory, cholesterol-lowering, and antiatherosclerotic properties. Chia seeds contain polyphenols like caffeic acid, ferulic acid, rosmarinic acid, and flavonoids, which protect against cellular damage.
Chia seeds and flaxseeds are versatile ingredients that can be added to sweet and savory recipes. Here are some delicious and easy ways to incorporate chia seeds and flaxseeds into your diet:
- Mix chia seeds or flaxseeds into yogurt and oatmeal to increase the fiber and overall nutritional value of your meal
- Add chia and flaxseeds to smoothies and protein shakes
- Use chia seeds and flaxseeds 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 into cooked fruit
Chia and flaxseeds have similar uses, but there are some differences to consider when adding them to your favorite recipes:
- 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 intact.
Chia seeds and flaxseeds are nutritional powerhouses, but they each offer unique benefits. Chia seeds edge out flax when it comes to total fiber, but flaxseeds are a richer source of soluble fiber, known for its role in supporting heart health and improving satiety.
Both seeds are loaded with essential nutrients, including omega-3 fats, key minerals like magnesium, and antioxidants. No matter which you choose, adding chia or flaxseeds to your diet is a simple way to boost your overall health.
