Chia vs. Flax Seeds: Which Is Better?

What Is the Difference Between Chia and Flax Seeds?

Chia Seeds

Origin

These tiny seeds come from the Salvia hispanica plant (a member of the mint family) and are native to Central America.¹

Appearance

Chia seeds are typically black, gray, or white and are oval-shaped.

Taste

They have a mild nutty flavor. Raw, they have a crunch texture, but when mixed with water, they become gelatinous.

Price

Chia seeds are generally slightly more expensive than flaxseeds. 

Flax Seeds

Origin

Flax seeds are derived from the flax (or Linum usitatissimum) plant and are also referred to as linseed. Originally found in the Mediterranean and as far East as India, it’s now primarily produced in Canada and the US.²

Appearance

Flax seeds are tan and pear-shaped but are often sold in their ground form as a powder. 

Taste

These seeds have an earthy, nutty flavor. Golden varieties tend to be slightly sweeter than their brown counterparts. 

Price

Flax seeds are typically less expensive than chia seeds, but this can vary depending on the variety. 

Cooking

Here are some of our favorite ways to include more of these superfood seeds into your diet:

• Use chia or ground flax seeds as a topping for yogurt, acai, or oatmeal. 
• Add whole flax or chia seeds to your salad to give it an extra crunch
• Chia pudding - add ⅓ cup chia seeds to milk, stir well, then put in the fridge overnight. The chia seeds will gelatinize and form a pudding. Top with berries and enjoy!
• Use in place of eggs when baking: Mix 1 tablespoon ground flax with 2.5 tablespoons water. Let it sit 5 minutes, then add to recipe as you would eggs.
• Add 2-4 tablespoons to your favorite smoothie for extra protein, fiber, and healthy fat, leaving you feeling full for hours. 

Nutrition

Both of these super seeds provide the essential omega-3 fatty acid alpha-linolenic acid (ALA, which is the compound responsible for many of the associated health benefits. Additionally, both seeds are excellent sources of soluble and insoluble fiber. 

The following is the nutrition information for 2 tablespoons, or approximately 20g, of whole chia seeds and whole flax seeds.

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Both whole flax and whole chia seeds have similar fat content. Chia seeds are higher in carbohydrates overall but also over significantly more fiber. Regarding protein, chia seeds provide more of your daily value. Keep in mind that the information above is comparing whole seeds. In their ground form, 2 tablespoons of flaxseeds will have higher amounts of all the above macronutrients. 

Glycemic Index

The glycemic index measures how a food will impact your blood sugar. These seeds fall into the low glycemic index category due to their high fiber and fat content. When balancing your blood sugar, both of these seeds are a good choice. 

Vitamins

Below is the breakdown of the vitamins both seeds provide. Chia seeds are a better source of vitamin A, while flax seeds provide more folate and vitamin E. 

Minerals

When it comes to essential minerals, both of these seeds pack a powerful punch. Chia seeds come out on top with higher amounts of calcium, iron, magnesium, and zinc. Chia seeds also have higher levels of trace minerals, selenium and copper.

Health Benefits

Cardiovascular Health

Consumption of flax seed is associated with a reduced risk of atherosclerosis and heart disease. Additionally studies have shown flax seed can improve cholesterol levels.^{7, 8}

Due to their high omega-3 content, like flax seeds, chia seeds also support heart health. Chia seeds are associated with lower blood pressure and lower triglycerides.⁹

Metabolic Health

Diets high in fiber can support weight loss, balance blood sugar levels, and reduce the risk of obesity and type 2 diabetes. Both flax seeds and chia seeds are an easy way to meet your daily fiber requirement and have both been associated with improved glycemic control.^{8, 9}

Cancer

Chia seeds are high in phytonutrients like carotenoids and polyphenolic compounds. These antioxidants reduce inflammation in the body and are beneficial against certain types of breast cancer and colorectal cancers.⁹

Flax seeds are high in phytonutrients and lignans, as well as associated with anticancer and antioxidant properties. They have been shown to inhibit tumor growth and slow the progression of certain cancers.⁷

Which One Is Better: Chia or Flax Seeds?

When it comes to chia seeds vs. flax seeds, it’s a tough call to make. Both of these seeds offer impressive nutritional benefits. Incorporating either of them into your daily routine is an easy way to increase your fiber and omega-3s (two nutrients most people aren’t getting enough). In general, chia seeds have higher amounts of important minerals, are higher in protein and fiber, and have a slightly lower glycemic index - so if we have to choose, chia seeds come out on top. It’s good to remember that the seed you decide on may depend on the food you’re making. 

Ground flax seeds tend to be less noticeable in smoothies or baked goods, whereas chia seeds are a good choice when you want to thicken a batter. While chia seeds scored slightly higher in this comparison, we recommend finding ways to add both these superfood seeds to your diet.