Chia Seeds vs. Flaxseed: Which Is Better for You?
Key takeaways:
Both chia seeds and flaxseed are packed with health-boosting nutrients such as protein, fiber, healthy fats, vitamins, and minerals.
Chia seeds contain more fiber and certain vitamins and minerals than flaxseed. Unlike flaxseed, they are also a complete protein.
Flaxseed is a great source of antioxidants called lignans. These may protect against certain health conditions, including certain cancers.
You can have chia seeds whole or ground into a powder. They should be mixed with a liquid before eating. Flaxseed should be ground into a powder before eating to improve absorption.
Table of contents
Science has shown that eating a balanced and nutrient-rich diet is essential for good health. Some foods have even been called “superfoods” due to their rich nutritional content and health benefits. Two such foods are chia seeds and flaxseed. They can make healthful additions to things like smoothies or oatmeal. But is one a better choice than the other?
Comparing chia seeds vs. flaxseed
Chia seeds are small seeds that are either black or white. Flaxseeds are brownish gold seeds that are slightly larger than chia seeds.
Both chia and flaxseed are rich in beneficial nutrients such as fiber, protein, healthy fats, and antioxidants. Below, we compare chia seeds with flaxseed when it comes to each nutrient, and let you know which one is better in providing each nutrient. It’s a lot of information, so we provide a summary table at the end to help.
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Healthy fats
Flaxseed wins.
Your body needs healthy fats to function well. These fats:
Provide energy
Are necessary to make hormones
Reduce inflammation and improve brain health
Help your body absorb fat-soluble vitamins (vitamins A, D, E, and K)
Chia seeds and flaxseed are both good plant-based sources of healthy fats like omega-3 fatty acids. They contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that’s good for heart and brain health. Flaxseed has more ALA than chia seeds.
One thing to keep in mind is that the omega-3 fatty acids in chia seeds and flaxseed have blood-thinning properties. If you’re taking a blood thinner, check with a trusted healthcare professional before consuming these seeds.
Fiber
Chia seeds win.
High-fiber foods: A diet high in fiber has numerous health benefits for conditions like heart disease and constipation. Here’s a list of high-fiber foods to add to your diet.
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Heart-healthy nuts: Most people are aware of how nuts contain healthy fats that are good for your heart. But do you know which nuts are the best?
Fiber helps with:
Cholesterol
While both chia seeds and flaxseed contain fiber, chia seeds have more fiber per tablespoon.
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Protein
Chia seeds win.
Protein plays various roles in the body. It keeps your muscles, immune system, hair, skin, and nails healthy. It also helps send messages within and outside your cells.
Flaxseeds have slightly more protein than chia seeds. But chia seeds are a complete protein. This means they contain all nine essential amino acids your body needs but cannot produce on its own. Flaxseeds are not a complete protein.
Vitamins and minerals
It’s a draw.
Both chia seeds and flaxseed contain a variety of different vitamins and minerals.
Chia seeds are higher in:
Iron
Calcium
Selenium
Phosphorus
But flaxseeds are higher in:
Copper
Potassium
Magnesium
The summary table below includes some of the benefits of each of these nutrients.
In addition, both chia seeds and flaxseed contain some vitamin B1 (thiamine). Vitamin B1 helps convert food into energy. It also helps maintain good brain, nerve, heart, and muscle health. But chia seeds also provide vitamin B3 (niacin). Vitamin B3 has some functions similar to vitamin B1. But it also helps repair DNA damage and maintain skin health.
Antioxidants
Flaxseed wins.
Antioxidants protect you from cell-damaging molecules called free radicals. Both chia seeds and flaxseed contain different types and amounts of beneficial antioxidants. However, flaxseed generally has a higher overall antioxidant content.
Flaxseeds are among the best sources of plant-based antioxidants, called lignans. These substances may help protect against certain chronic health conditions like heart disease and some types of cancer.
Summary
The following chart summarizes the information from above. It also includes some more details about the health benefits of each nutrient listed.
It’s important to note that the nutritional content of chia and flax seeds can vary based on factors like growing conditions and plant variety. The nutritional content and daily value (DV) below are estimated for a 2,000-calorie-a-day diet.
Nutrient | Key health benefits | Chia seeds (1 tbsp) | Flaxseed (1 tbsp) |
Calories | 53 calories | 57 calories | |
Total fat | 3 g 4% DV | 4 g 6% DV | |
Omega-3 fats | • Reduce inflammation | 1.90 g* | 2.46 g* |
Dietary fiber | • Improves digestion | 3.7 g 13% DV | 2.9 g 10% DV |
Protein | • Muscle, immune system, hair, skin, and nail health | 1.79 g of complete protein 4% DV | 1.95 g 4% DV |
Calcium | • Blood clotting | 68 mg 5% DV | 27 mg 2% DV |
Copper | • Protects cells from damage | 0.10 mg 11% DV | 0.13 mg 14% DV |
Magnesium | • Blood sugar and blood pressure management | 36 mg 9% DV | 42 mg 10% DV |
Iron | • Energy | 0.83 mg 5% DV | 0.61 mg 3% DV |
Phosphorus | • Energy production | 93 mg 7% DV | 68 mg 5% DV |
Potassium | • Fluids and electrolytes balance | 44 mg 1% DV | 87 mg 2% DV |
Selenium | • Protects cells from damage | 6 mcg 11% DV | 2.7 mcg 5% DV |
* The FDA doesn’t have specific daily value (DV) guidelines for omega-3 fatty acids.
The health benefits of chia seeds and flaxseeds
Studies have shown that chia seeds and flaxseed may offer several health benefits when included as part of a balanced diet. These similar benefits include:
Weight management: Fiber, protein, and healthy fats help you feel fuller faster.
Reduced inflammation: Omega-3 fatty acids and antioxidants reduce inflammation. This plays a key role in a number of the benefits on this list.
Blood sugar management: Fiber slows digestion, leading to a more gradual increase in blood sugar levels.
Improved digestion: Fiber also helps you feel full for longer, relieves constipation, and nourishes healthy gut bacteria.
Heart health: Omega-3 fatty acids and antioxidants reduce inflammation, and fiber lowers cholesterol. All of this keeps your heart and blood vessels healthy.
Eye health: Omega-3 fatty acids and antioxidants help keep your eyes healthy, too.
Brain health: B vitamins provide energy, repair damaged DNA, and produce chemical messengers (called neurotransmitters) that help nerve cells talk to one another.
Skin health: Omega-3 fatty acids reduce inflammation, keeping skin smooth and supple. Antioxidants defend against sun damage and environmental pollutants.
Blood pressure managemnet: Omega-3 fatty acids, fiber, and antioxidants may indirectly contribute to blood pressure regulation by reducing inflammation in blood vessels.
Protection against cancer: Omega-3 fatty acids and antioxidants help protect cells from harmful free radicals that may lead to cancer. And high-fiber foods are linked to a lower risk of colorectal cancer.
How to choose between flaxseed vs. chia seeds
Which seed you choose — chia or flaxseed — ultimately depends on your nutritional needs and dietary preferences:
If you’re looking for a complete plant-based protein, chia seeds are the clear winner.
If you’re looking to boost your intake of antioxidants, especially plant-based lignans, flaxseeds have the edge.
While both seeds provide a good amount of fiber, chia seeds offer a slight advantage in this area.
If you follow a vegan or vegetarian diet, both seeds are excellent sources of plant-based omega-3 fatty acids.
If you have a gluten sensitivity or celiac disease, both chia seeds and flaxseed are naturally gluten free.
The two seeds also differ in their flavor profiles and the best ways to eat them:
Chia seeds don’t have much flavor. They can be consumed whole or ground. But to prevent them from getting stuck in your esophagus, it’s best to mix them with a liquid like milk or water before consuming them. This is especially important if you have difficulty swallowing (dysphagia) or narrowing of the esophagus (strictures).
Flaxseeds have a slightly nutty flavor. To maximize nutrient absorption in the gastrointestinal (GI) tract, it’s best to eat them ground or powdered instead of whole.
Due to their gel-like consistency when mixed with water, chia seeds and flaxseeds can also be used as an egg substitute or binder in various dishes. This includes baked goods, cookies and muffins, as well as main dishes, like meatballs and veggie burgers. They can also be used to thicken foods like soups, smoothies, and jams.
The bottom line
Both chia seeds and flaxseed pack a nutritional punch. They provide healthy fats, fiber, protein, and other beneficial nutrients. Including them in a well-balanced diet can offer many health benefits. Chia seeds are a good source of plant-based complete protein, making them especially helpful for those following a vegan or vegetarian diet. Flaxseeds are rich in plant-based antioxidants called lignans, which may help protect against certain health conditions like cancer. Both are versatile ingredients that you can incorporate into a variety of dishes. Try adding one or both nutritious seeds into your recipes to enjoy their many benefits.
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References
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