Chia Seeds vs Flaxseeds
Complete nutrition comparison per 100g serving
Which is Healthier?
Chia Seeds is generally healthier
Chia Seeds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (486 vs 534), more fiber (34g vs 27g), less sugar (0g vs 1.6g), less sodium (16mg vs 30mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Chia Seeds
486 kcal
More Protein
Flaxseeds
18g
More Fiber
Chia Seeds
34g
Less Sugar
Chia Seeds
0g
Visual Comparison
Caloriesper 100g
Chia Seeds
486
Flaxseeds
534
Proteinper 100g
Chia Seeds
17g
Flaxseeds
18g
Carbohydratesper 100g
Chia Seeds
42g
Flaxseeds
29g
Fatper 100g
Chia Seeds
31g
Flaxseeds
42g
Side-by-Side Nutrition Table
| Nutrient | Chia Seeds | Flaxseeds | Difference |
|---|---|---|---|
| Calories | 486kcal✓ | 534kcal | -48.0kcal |
| Protein | 17g | 18g✓ | -1.0g |
| Carbohydrates | 42g | 29g✓ | +13.0g |
| Fat | 31g✓ | 42g | -11.0g |
| Fiber | 34g✓ | 27g | +7.0g |
| Sugar | 0g✓ | 1.6g | -1.6g |
| Sodium | 16mg✓ | 30mg | -14.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Chia Seeds
Per 100g:486 calories
Per cup (150g):729 calories
Per serving (85g):413 calories
Flaxseeds
Per 100g:534 calories
Per cup (150g):801 calories
Per serving (85g):454 calories
Diet Compatibility
Chia Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Flaxseeds
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Chia Seeds
- ✓Lower in calories (486 vs 534)
- ✓More fiber (34g vs 27g)
- ✓Less sugar (0g vs 1.6g)
- ✓Lower sodium (16mg vs 30mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Flaxseeds
- ✓Higher in protein (18g vs 17g)
- ✓Lower in carbs (29g vs 42g)
Common Uses
SnackingToppingsTrail mixBaking