Which Is Healthier Flax Seeds vs Chia Seeds

flax seeds and chia seeds
Flax Seeds vs Chia Seeds

It’s not a secret that seeds are healthy- like they’re nutritious. We incorporate them into salad toppings for added crunch, add them to smoothies to improve protein content, and sprinkle them on top of yogurt for added healthy fats. 

Though almost all seeds pack many nutritional benefits, they do not all work the same way. Take flaxseeds and chia seeds, for example.

These two powerhouse seeds are frequently regarded as interchangeable; however, they have distinct characteristics that merit being highlighted.

 If you’ve wondered how flaxseeds and Chia seeds differ, we are here to give some insights.

What Are The Chia Seeds?

Chia seeds are tiny, oval-shaped, flat black seeds derived from the Chia plant (Salvia hispanica), indigenous to Mexico. 

The USDA, 1-ounce serving of chia seeds contains 138 calories, 12 grams of carbohydrates, five grams of protein, nine grams of fat, 10 grams of fiber, and other essential nutrients like zinc, calcium, and copper.

What Are The Chia Seeds

Chia seeds are unique in the world of plants. In contrast to most plant-based food items, chia seeds are an excellent source of total protein, meaning they contain all nine essential amino acids. 

This makes them an excellent source of protein for people who do not consume animal products.

Chia seeds can also be a significant food source for healthy fats. They are rich in fat. 

Material is approximately 60 percent alpha-3 omega-linolenic acids (ALA) and 20 percent omega-6 fatty acids that boost energy levels, cell functioning, heart and brain health, and many more.

The chia seed’s fiber is primarily soluble fiber, which can help maintain LDL cholesterol levels and keep your heart healthy. 

That fiber also aids in slowing digestion, which could help preserve healthy cholesterol levels. It can also create feelings of fullness and aid in healthy weight control.

You may have seen the use of chia seeds in various recipes. 

This is because chia seeds can absorb up to 10-fold their weight of liquids, creating a gel-like texture. This makes them work effectively in puddings or to thicken soups, smoothies, and other drinks.

What Is Flaxseed?

Flax, also known as Linum usitatissimum, is an indigenous flowering plant endemic to West Asia and Mediterranean coastal areas. 

Like chia seeds, flaxseeds are high in natural gluten-free nutrients and protein and are a great source of healthy fats, including heart-healthy omega-3s a-Linolenic. 

What Is Flaxseed

One-ounce serving of whole flaxseeds contains more than 149 calories, eight grams of carbohydrates, five grams of protein, twelve grams of fat, eight grams of fiber, and other essential nutrients, such as magnesium, calcium, and iron.

Flax has a distinct nutty taste and is offered with flaxseed oil in whole seed form and milled or ground flaxseeds. Whole flax seeds go into the digestive tract without any problems because the outer shell is made up of insoluble fiber, which disintegrates in water. 

So, you’re likely to benefit from something other than the health benefits of whole flax seeds, as you would from using ground flaxseeds. 

Ground flaxseeds can be incorporated into many dishes, both savory and sweet. They could serve as a vegan egg replacement in baking items.

Flaxseeds are especially rich in lignans, an assortment of phytonutrients that could benefit from maintaining healthy blood pressure, improving bone strength, promoting cardiovascular health, and many more.

Flaxseeds also shine because of their fiber material. 

They have a mixture of insoluble and soluble fiber, which can increase feelings of satisfaction, aid in the digestive tract, and support healthy weight loss.

Chia Seeds Nutrition

Let’s begin with Chia. Despite their small size, Chia seeds are very nutritious. They’re loaded with protein, fiber as well as omega-3 fatty acids, and a myriad of micronutrients. In one portion (two teaspoons),

Chia seeds provides:

Nutrient Amount
Calories 138
Protein 4.7 grams
Fat 8.7 grams
Alpha-Linolenic Acid (ALA) 5 grams
Carbohydrates 11.9 grams
Fiber 9.8 grams
Calcium 14% DV
Iron 12% DV
Magnesium 23% DV
Phosphorus 20% DV
Zinc 12% DV
Vitamin B1 (Thiamine) 15% DV
Vitamin B3 (Niacin) 16% DV

Flax Seeds Nutrition

The tiny but powerful flax seeds are nutrient-dense. In one portion (two spoons), flax seeds provide:

Nutrient Amount
Calories 74
Carbs 4 grams
Fat 6 grams
Fiber 2 grams
Protein 2.6 grams
Thiamine 20% in the DV
Copper 18% of the DV
Manganese 16% of the DV
Magnesium 14% of the DV
Phosphorus 8.8% of the DV
Selenium 6% of the DV
Zinc 6.6% of the DV
Vitamin B6 4.4% of the DV
Iron 4% of the DV
Folate 4% of the DV

This table summarizes the nutritional content of the given food item based on the provided data.

Health Benefits Of Chia Seeds 

Gut Health

  • Two spoons of Chia Seeds contain 10 grams of fiber, so adding them regularly to your diet could help you achieve your daily fiber requirement. Eating a diet rich in fiber can
  • Reduce the chance of getting colon cancer.

Gut Health

Heart Health

  • Chia seeds are an excellent source of heart-healthy omega-3 fats and fiber, which may help reduce cholesterol levels (LDL). Foods rich in ALA, such as the omega-3 fatty acids in chia seeds, may benefit lower cholesterol levels.
  • Lowers the risk of suffering from cardiovascular disease
  • Two teaspoons of Chia Seeds provide more than 100 percent of the daily recommended intake of ALA.

Heart Health

Blood Sugar Management

  • While more research is required to study the impact of Chia seeds specifically for blood sugar control, we recognize that eating more food rich in insoluble fiber could improve blood sugar control.

Blood Sugar Management

Rich in Antioxidants

  • Chia seeds are high in antioxidants like chlorogenic acid myricetin, caffeic acid, and quercetin. Including antioxidant-rich food in your diet is crucial because it helps free radical-freeze that can cause chronic illness.

Rich in Antioxidants

Bone Health

  • Chia seeds are a great source of many minerals (calcium, magnesium, and phosphorus) which support bone health.

Bone Health

Health Benefits of Flaxseeds

The health benefits of flax seeds are ideally taken in the form of ground flaxseeds rather than whole flaxseeds. You can buy ground flax seeds in the stores or grind the whole flax seeds in an espresso grinder or blender.

Heart Health

  • Like chia seeds, flax seeds are a great source of omega-3 heart-healthy fats, and fiber (both insoluble and soluble) can reduce cholesterol levels (low-density lipoprotein). Consuming foods high in ALA, the omega-3 fatty acid in chia seeds may benefit lower cholesterol levels.
  • Lowers the chance of contracting heart disease
  • One tablespoon of ground flaxseeds can provide 100 percent of the DRI needed in ALA. Foods high in fiber, such as ground flax seed, can reduce blood pressure, too.

Lower Risk Of Developing Cancer

  • Flax seeds are particularly rich in lignans and are believed to be powerful.
  • Cancer-fighting properties
  • Based on research conducted in the present.

Gut Health

  • Flax seeds are rich in both insoluble and soluble fiber. They aid in maintaining gut health by eliminating garbage more effectively and feeding healthy, well-fed gut bacteria.

Which Is More Nutritious, Flaxseeds Or Chia?

Chia seeds are loaded with high levels of beneficial nutrients like omega-3s, fiber, and minerals and are a full source of protein. Some experts deem them slightly higher in nutrient density.

However, flaxseeds are loaded with health-promoting nutrients that offer many advantages. They benefit in managing cholesterol and blood pressure and may even aid in preventing cancer. Additionally, flaxseeds have potent antioxidants, thanks to phenolic compounds, which are nutrients present inside the seeds.

Which Is Better Than The Other?

Flax and chia seeds have demonstrated health benefits and have similar nutritional profiles.

You might opt for lax if you want to use seeds for constipation relief. A growing number of studies, for instance, link flax seeds to constipation relief in this study on type 2 diabetics.

Animal research has also revealed connections between flax and cancer prevention. In experiments, researchers found that an eating regimen high in flax could be associated with less tumor growth and spread, so further research is required.

There isn’t an ideal choice between flax seeds and chia because each grain fiber shares a similar nutritional composition. It is up to the individual to choose which seeds they like most.

How To Eat And Prepare Flax Seeds And Chia Seeds?

Are you wondering what to do with flaxseeds and Chia seeds? We’ve got you covered.

Chia seeds:

  • Sprinkle some chia seeds in smoothies, cereals, oatmeal, yogurts, or salads.
  • Chia seeds are baked into zucchini bread, muffins, and desserts.
  • Combine raw chia seed bars with dried fruit for an ingredient.
  • Chia pudding is a healthy breakfast dessert or snack.


  • Blend flax seeds with smoothies, cereal, oatmeal, and yogurt
  • Bake it to make muffins, bread, or pancakes
  • Blend it up into smoothies
  • Create an
  • flax “egg” replacement
  • and can be used as a vegan eggs in recipe

Chia Seeds Recipes

Matcha Chia Pudding

The recipe below for Chia Pudding offers an energy-boosting spin on the traditional breakfast recipe using matcha powder of green tea. To make it, blend the chia seeds in the matcha powder, then leave it to rest for several hours or overnight. Once done, it’s possible to add sweeteners such as maple syrup and include toppings such as cashews, coconut shreds, or fruits.

Cookies with Chocolate Chips and Cashews Dough Protein Bites

The chocolate chip cookie dough pieces could appear (and appear) like desserts, but they’re an excellent snack or breakfast in the car because of the protein that comes from cashews, chia seeds, and protein powder. Include them in your weekly menu plan to have a delicious, healthy, and nutritious dessert or snack in your pantry.

The Seeded Blueberry-Lemon Banana Pancake

We’re always seeking out what to do with the ripe bananas that still need to be eaten. A great opportunity is to bake this healthy loaf that could be an excellent breakfast or a snack at any time.

Healthy Pear Ginger Smoothie

Change up your smoothies with this recipe for pear ginger, which contains chia seeds to deliver an additional nutrient and nutrition boost. Additionally, it promotes healthful digestion with ingredients such as ginger.

Flaxseed Recipes

One Bowl Vegan Chocolate Zucchini Banana Bread

A tip: adding zucchini to the bread recipe will make it extra soft and moist. When you add chocolate chips and flax, it’s delicious, nutritious, and nutrient-rich. It’s a win-win.

Raw Flaxseed Crackers

Flax seeds’ sweet, nutty taste makes them the perfect ingredient for salty and savory snacks. Combine them with your favorite dip, hummus, or avocado slices for an enticing snack with satiating fiber.

Flaxseed Cinnamon Bun Muffins

Cinnamon-based cinnamon buns, as well as flaxseeds, aren’t often mentioned in the same sentence; however, because of Leanne Vogel of The Healthful Pursuit, these flaxseed cinnamon buns are nourishing and nutritious. The muffins don’t contain grains or gluten, making them an excellent dessert for cinnamon bun enthusiasts or those trying to make healthy alternatives to the breakfast staple.


Chia seeds and flaxseeds have many advantages regarding their nutritional content, health benefits, and flexibility. They provide protein, fiber, and alpha-linolenic acid. Although they differ in the amount of nutrients they contain and have specific benefits, one could be better. Try both and determine which works excellently for your preferences, objectives, preferences, and ease of use.


Should I Eat Chia Seed And Flax Seed?

Flaxseeds are similar to flaxseeds in that they have the same pattern, with a high amount of vitamin B6, iron manganese, and copper and manganese. Chia seeds have a slightly higher percentage of manganese, iron, and copper; however, this depends on the minerals and vitamins you consume throughout your diet. If you suffer from an iron deficiency, then try flaxseeds.

Which Is The Excellent Type Of Flaxseed To Use?

Most nutritionists recommend ground flaxseed over whole because the ground is more convenient to digest. Your digestive tract could absorb whole flaxseed without being digested, so you don’t reap all the benefits.

Which Flaxseed Is Most Healthy?

Flaxseed brown

We suggest using brown flaxseed because it’s delicious in flavor and has some antioxidants that are higher and less polyunsaturated fats than the golden variety. It is a source of 24.5 percent protein, 38 percent fat, and 28% carbohydrate. It has more monounsaturated fatty acids than gold.

What’s More Beneficial Than Flaxseed?

Chia seeds contain slightly fewer calories and are richer in fiber. They also contain 2.5 times more calcium minerals that help strengthen bones and higher iron and mineral phosphorus levels. Both are highly nutritious. If you’re in search of more omega-3s, go for flax seeds.


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