Is Chia Seeds or Flax Seeds healthier?

Both Chia Seeds and Flax Seeds can be part of a healthy diet. Chia Seeds has fewer calories per 100g (483 vs 550). Flax Seeds has more protein.

Which has more calories, Chia Seeds or Flax Seeds?

Per 100g, Chia Seeds has 483 calories and Flax Seeds has 550 calories. Chia Seeds is the lower-calorie option.

Can I substitute Chia Seeds for Flax Seeds?

Yes, Chia Seeds and Flax Seeds can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Chia Seeds

Flax Seeds

All Comparisons

Chia Seeds vs Flax Seeds

It's a Tie!

Both foods have similar nutritional profiles

Compare Chia Seeds and Flax Seeds calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Chia Seeds has 483 calories vs Flax Seeds's 550. Flax Seeds has more protein (18.3g vs 4.7g) and more fiber (27.3g vs 9.8g).

Sources: Chia Seeds (FDC 170554) · Flax Seeds (FDC 2707588)

Nutrition Comparison (per 100g)

Nutrient	Chia Seeds		Flax Seeds
Calories	483	vs	550
Protein	4.7g	vs	18.3g
Carbs	12.3g	vs	28.9g
Fat	8.7g	vs	42.2g
Fiber	9.8g	vs	27.3g
Sodium	5mg	vs	30mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Chia Seeds when:

You want fewer calories
You prefer the taste of Chia Seeds

See full Chia Seeds nutrition

Choose Flax Seeds when:

Calories aren't your main concern
You want more protein
You want more fiber

See full Flax Seeds nutrition

Frequently Asked Questions

Track Your Food with AI

Snap a photo and instantly get calories for Chia Seeds, Flax Seeds, and thousands more foods.

Last updated: 2025-01-30

← Back to all comparisons

More nuts & seeds →Chia Seeds →Flax Seeds →