Which has more calories, Chia Seeds or Flax Seeds?

Chia Seeds has 165.2 calories per serving (1 Serving (31g)*), while Flax Seeds has 169.9 calories per serving (1 Serving (31.0g)).

Which has more protein, Chia Seeds or Flax Seeds?

Chia Seeds has 5.2g of protein per serving, while Flax Seeds has 6g. Flax Seeds is the higher protein option.

Which has less fat, Chia Seeds or Flax Seeds?

Chia Seeds has 10.3g of fat per serving, while Flax Seeds has 13g. Chia Seeds is the lower fat option.

Which has more fiber, Chia Seeds or Flax Seeds?

Chia Seeds has 8.3g of fiber per serving, while Flax Seeds has 8g of fiber per serving.

Snacks

Chia Seeds vs Flax Seeds: Nutrition Comparison

Chia seeds and flax seeds are both celebrated superfoods rich in omega-3 fatty acids, fibre, and plant protein. Both are excellent additions to smoothies, oatmeal, and baked goods. Chia seeds absorb water to form a gel, making them useful as an egg substitute in baking and for adding to puddings. Flax seeds contain lignans — phytoestrogens with potential hormonal and cancer-protective benefits — in higher concentrations than chia. Flax seeds also provide slightly more omega-3 per gram but must be ground for optimal absorption. Chia seeds are more convenient as they can be eaten whole. Both are genuinely nutritious additions to any diet — the choice often comes down to culinary application.

Nutrition Comparison

Nutrient	Chia Seeds 1 Serving (31g)*	Flax Seeds 1 Serving (31.0g)
Calories	165.2 kcal	169.9 kcal
Total Fat	10.3 g	13 g
Saturated Fat	1 g	1 g
Cholesterol	0 mg	0 mg
Sodium	0 mg	9.9 mg
Total Carbs	11.4 g	9 g
Dietary Fiber	8.3 g	8 g
Sugars	0 g	0 g
Protein	5.2 g	6 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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