Flax Seeds vs. Chia Seeds

image001 Flax seeds started becoming popular for nutritionally conscious people a few years ago. There are many flours, cereals, breads and other products available that contain flax meal. Chia seeds were very popular in the ancient diets of Aztecs and Mayans but it has only recently begun to see popularity as a nutritional supplement. Both seeds have been found to be beneficial in assisting with managing weight loss, heart health, diabetes and other health conditions. Are chia seeds or flax seed healthier? The chart below has compared the benefits of consuming an ounce of each to better understand these benefits.

Flax Seeds vs. Chia Seeds

Flax Seeds

Chia Seeds


One ounce of flax seeds contains 151 calories, or 7.5 percent of the daily intake for someone on a 2000 calorie diet.

An ounce of chia seeds contains 138 calories which is 7 percent of the daily intake for someone following a 2000 calorie diet.


Flaxseeds and flaxseed oils are not very high in antioxidants so they will spoil quickly if they are not stored in a cool, dark place such as a refrigerator.

Chia seeds are quite high in antioxidants, which helps to keep them fresh.


One serving of flaxseeds contains 7.6 grams of dietary fiber, which is 31% of RDI. The soluble fiber has been reported to lower cholesterol level.

Chia seeds contain around 10.6 grams of dietary fiber. This fiber is essential to maintaining bowel regularity that can help you to lose weight and flush toxins from the body.


Flax seeds contain around 11.8 grams of fat, but much of this content is made up of healthy omega-3 fatty acids. One serving contains as much as 6388mg of omega-3s.

Chia seeds contain around 8.6 grams of fat, with around 4915 milligrams of this content being made up of healthy omega-3 fatty acids.


These phytochemicals are helpful in preventing prostate and breast cancers. Flax seeds have very high amounts of lignans.

Chia seeds also a good source of lignans, though they do not contain as much of this nutrient as flax seeds.


Flax seeds contain 5.1 grams of protein, which is more than eggs but not quite as much as meat.

An ounce of chia seeds has 4.4 grams of complete protein. This protein is also valuable because it contains all of the essential amino acids that the body needs.


Flax seeds contain around 71.4mg of calcium, around seven percent of your daily value.

Chia seeds contain 177mg of calcium which can be used to support bone health and other bodily functions. This is about 18 percent of your daily value.


Flax seeds include 180mg of phosphorus per serving, which is around 18 percent of your recommended daily value. This is essential to forming healthy tooth and bone tissue.

Chia seeds are quite high in phosphorus, containing around 265mg per serving which is 27 percent of the recommended daily value for this mineral.


Flaxseeds contain around .3mg of copper per serving which is around 17 percent of the recommended daily value. This helps to provide healthy red blood cells.

Chia seeds have much less copper per serving at around .1mg. This is only three percent of the recommended daily value.

How To Eat

Flax seeds should be ground before you eat them. Otherwise they may not break down as they move through the digestive tract, which means your body will not get the nutrients from the seeds. Once the flax has been ground store it in the refrigerator in a sealed container because flax will oxidize very quickly and start to taste rancid.

Chia seeds do not have a specific requirement for their preparation. They can be consumed whole or ground depending on the nature of your recipe and your personal preference.

The following video provides additional information on the benefits of consuming both flax and chia seeds as a part of your everyday diet, as well as further insight on how these two seeds stack up against each other.

Final Conclusion

Both flax and chia seeds are definitely worth eating because of their high nutritional value. However, the chia seed contains such an advantage in phosphorus, fiber and calcium that it gains a nutritional edge over the flax seeds. Chia seeds also contain a complete protein which makes it a good supplement for those that are vegetarian or otherwise protein deficient. However, each of these seeds contains individual antioxidants that cannot be found in the other, which makes it worth your while to include both in your diet. Including a variety of healthy products such as flax and chia seeds is quite beneficial to guaranteeing a healthy diet and providing your body with all of the nutrients your body needs.

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