Which Super Seed Packs the Most Nutrition?

By , SparkPeople Blogger
If you've ever been to a health food store, you've probably seen the dozens of bulk bins filled with tiny seeds. Though they may look like bird food, don't turn your nose up at these little kernels of nutrition! Two of the most talked-about seeds are chia seeds and flax seeds. Both have been prominently featured in the media in recent years for their health benefits. If you had to choose, which seed will give you the most nutrition per ounce?
The Winner: It's a Tie!
Per ounce, chia seeds have more fiber and calcium than flax seeds--plus, they are lower in calories and fat (137 calories and 9 grams of fat per ounce of chia seeds vs. 150 calories and 12 grams of fat per ounce of flax seeds). Chia seeds also don't have to be ground up in order for you to absorb their nutrients, unlike flax seeds. On the flip side, flax seeds contain more vitamin B1 and omega-3 fatty acids than chia seeds, and some studies have shown that they are high in cancer-fighting lignans. However, both seeds are great sources of fiber and heart-healthy fats, so eat them both in moderation!
Wondering how the heck to use chia seeds and flax seeds? For starters, you can blend either of them into smoothies, or toss them in your baked goods for an extra nutritional punch. Chia seeds are also great for stirring into puddings. Check out these chia seed recipes and these flax seed recipes for ideas!

Do you eat chia or flax seeds? What's your favorite way to use them?

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


We use both. Report
KATONTHEMAT 10/27/2017
I grind up flax seeds and put them into whole wheat pancakes Report
KATHYJO56 10/27/2017
I love these seeds Report
NASFKAB 10/26/2017
That was a good [oint to know thank you Report
CHERYLHURT 10/19/2017
Thanks Report
EVILCECIL 8/29/2017
Good to know. Report
DRLMAZ 7/11/2017
Thanks for sharing Report
Hemp seeds (or hemp hearts) and pumpkin seeds are also great sources of protein. I thought this article would be about more than just flax and chia seeds, and would talk more about the different nutrient contents of different types of seeds. I think that would be a more useful article. Report
I'm reading this article while eating a bowl of cereal with chia and flax seeds added! Report
i add flax seeds to muffins and ground to smoothies and yogurt. i haven't tried chia yet but I will get some the next time i go to Trader Joe's of Whole Foods Report
I take 2 Tbsp of Flax Seed and 1 Tbsp of Chia seed and grind them before I add them to my cereal daily at breakfast. Glad to read they are a tie as to which one is better for me! Report
I take the flax seed vitamins every day. Report
I add 2 tbsp ground flax to my oatmeal and 2 tbsp to my salad every day.... that's 8 grams of fiber. But now I'll have to find/add Chia seeds. I like that they don't need ground. Report
never heard of chia before, but I'm gonna look for it now... thanks! ;) Report
I use 2 tablespoons of flax seed and 1 tablespoon of chia seeds in my morning smoothie. Yum! Report
I grind enough flax seeds for a week, take them to work, and mix them into my greek yogurt every day. Yummm! Report
Lilly_spark- Thank you for metioning that about people with gluten problem's (I'm am being tested) and eating flax or chia. I am going to have to try some chia. I hope it's not as expensive as flaxseed is. Report
No, I think pound-for-pound they are to expensive. I take Flinstone Chewable vitamins and get what I need. Report
I use both when I make Nutri-blast smoothies in my Nutri-Bullet. Report
Both are great as egg substitute in Vegan baking. 3 tablespoons of ground chia seeds dissolved in half a glass of water for 10 minutes are an equivalent of an egg. Report
I use flax seed. I put it in cereal and in my baked goods! Report
I grind up flax seeds and sneak them into as many foods as possible for the added fiber and omega-3. I put it in oatmeal, meatloaf, breading for oven fried chicken, smoothies, and muffins. Report
My favorite breakfast is Quaker Oats High Fiber Instant Oatmeal with both chia seeds and ground flax made with Unsweetened Vanilla Almond milk... so wonderful and takes care of half or more of your fiber content for the day. Report
I've actually just taken a spoon of chia seed and chased it with OJ before on a rushed morning. Which is tricky because I can't swallow ANYTHING whole without bad gagging (which means prescriptions are shell to pay). It kept me going the whole day, and I had to remind myself that I had to eat more calories to avoid derailing my goals.

They're great in homemade pinole. Endurance worker's delight. Report
I add Jarrow protein and flax seed to my salad or a hot dish every day. Adds fiber and nutrients that I otherwise wouldn't have. Now, I need to get chia seeds.... Report
I eat both of these every day in my cereal for breakfast. They are super filling! Another great seed is hemp. It's also a great source of Omega-3 and 6. I eat a tablespoon of that in my yogurt every day as well. Report
I know this isn't a helpful comment, but are these the same chia seeds that are used on Chia pets? Report
We grind up 1/4 c. of golden flax and make a smootie of it with 1/2 to 1 c. of cranberry/grape juice. That's all I eat for breakfast when I have it, and I stay full all morning. Report
I have added Flax seeds to yellow rice and oatmeal. Report
Grind flax in coffee grinder, add to oatmeal,pea protien shake
Add to salad for lunch ummmm Report
Every morning I have 1/2 cup President's Choice Blue Menu Fibre First, 1/8 cup President's Choice Blue Menu Omega 3 Granola (30% nuts and seeds flavour) and heaping tablespoon of chia seed topped with 1/2 cup frozen blueberries. I put it together as part of my getting ready for tomorrow night routine and stick it in fridge that way the berry juice that thaws gets absorbed into the seeds. In the am I put milk on it and devour. In winter I heat the milk in summer not. The Granola already has "salba" seed in it, but only a little and it migrates to the bottom of the box too. I use the regular chia. I used to get it from the distributer at $2,000 US per metric ton, we just shoveled it into a bag and weighed it. It is cheaper (wholesale) now, but the retail price never changed.....woe is me woe is me, and now I have to pay retail too. But I love the stuff.
For those who cannot tolerate flax:
try chia! I used to try different ways of using flax (ground, mostly as whole passes through) because I'm Celiac. Celiacs VERY commonly have other foods--often grains and seeds--that cause problems (well, lactose, too -- it's a protein like gluten). Basically, we have a LOT of problematic foods. Chia, in my experience, is KINDER. Rock on! Report
I have never tried either flax or chia seeds,wonder if these are the same chia seeds you see on the pretty little animal critters??Anyway they sound so good I will have to try to find them for myself. Report
I eat both most mornings with my smoothie or my oatmeal Report
Hey Sparkpeople, can either flax seeds or chia seeds be sprouted and eaten as sprouts? Report
I eat both pretty much every morning for breakfast. In the warmer months, I toss them in my breakfast protein smoothies. In the colder months, I cut up a tofu block into 8ths (each strip is about 1/2 inch wide) and coat the strips in nutritional yeast, garlic powder, chia and flax seeds. Then I cook the strips until crispy. Two strips on a tortilla with some vegan cheese (daiya) and fakin' strips (lightlife) is about 200 calories, and warm and filling! Report
I throw chia seeds into everything! This morning I put them in my waffle batter. Report
So glad I found this! Have been using flax in my oatmeal for the last few weeks, but heard about chia seeds and was interested--*off to look at recipes*. Report
thanks for reminding us of ways to improve our nutrition with foods we don't always consider Report
Thanks for the info - I wasn't sure you could use ground up flax in baked goods without losing nutrition. Also, I buy flax seed whole and use a coffee grinder to grind it up - I then put the ground up flax seed in a freezer bag and store it frozen until I need it. Add it to my oatmeal. Report
I put chia seeds in my overnight oatmeal. It adds a nice crunch! Report
Useful article; I didn't know this before. And thanks to people who commented on ways to use the seeds. Report
I add ground golden flax seed to my yogurt along with some fruit and flax seed oil. The ground flax seed reminds me of having like a graham cracker crust. Report
It's amazing in Chili! Report
I use both. I put chia seeds in my green smoothie every day and I use ground flax seeds in my breakfast. Report
Don't eat either(except for Trader Joe's flax seed tortilla chips), I guess I'll have to try them. Report
I have Chia Porrige for breakfast most mornings. Grind up a tablespoon of chia seeds, then blend with warm water. Serve with almond milk and raisins or cranberries. Fast and delicious! Report
I eat 1-2 tablespoons of Chia seeds every day! I put them in smoothies and wraps. Report
I use Flax Seed ALL The Time In Lots Of Things! I've Never Used Chia Seed But I've Been Wanting To Try It. Thanks For This Good Information!!! :) Report
My neighbor makes the most delicious flax seed bread. It's a batter bread. I'm planning on getting the recipe. Report
Close email sign up
Our best articles, delivered Join the millions of people already subscribed Get a weekly summary of our diet and fitness advice We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.