What’s the Difference Between Chia, Flax, and Hemp Seeds?

Have you heard of the term ‘super seeds’ before? Chia, flax, and hemp seeds may be small but they pack a mighty nutritional punch. Since they’re so nutrient dense they’re a great simple way to add more nutrients into your diet.

Written by: Sasha Tran

Reviewed by: Heather Bray, RD

You may be wondering how they compare and what’s the difference between them. Let’s get into the facts!

Quick Comparison Table

Seed	Taste	Texture	Main Nutrients	Best Uses
Chia	Mild, neutral	Gel-like when soaked	Fiber, omega-3	Puddings, smoothies
Flax	Nutty	Gritty, powdery (when ground)	Fiber, omega-3	Egg replacer, baking
Hemp	Earthy, nutty	Nutty, chewy	Protein, omega-3, omega-6	Salads, toast

Chia Seeds

Chia seeds are small round seeds that are crunchy as is but when soaked with liquid become gel-like in texture. When it comes to nutrition, chia seeds are high in fiber. In 1 oz serving of chia seeds there is roughly 10 grams of fiber.

They’re not only a great source of fiber, but they contain both soluble and insoluble fiber. Soluble fiber can help lower cholesterol and blood sugar levels. It can also help slow down digestion and help promote a feeling of satiety.

Chia seeds are also a plant-based source of omega-3s. Omega-3 fatty acids are important for brain health and heart health. Your body can’t produce omega-3 on its own so it has to be obtained through diet or supplementation.

Flax Seeds

Flax seeds have a more gritty texture when compared to chia and hemp seeds. Flax seeds are also a good source of fiber (soluble and insoluble) and omega-3. One ounce of flax seeds has around 8 grams of fiber. Flax seeds also have lignan which are a type of phytoestrogen.

They have antioxidant properties, antioxidants protect cells from damage caused by free radicals. 

Hemp Seeds

Hemp seeds are considered a complete protein since they have all nine essential amino acids, which the body can’t produce on its own. Amino acids are the building blocks of protein which is important for muscle repair and growth. Since hemp seeds are a complete protein they’re a great addition to vegetarian and vegan diets.

Hemp seeds are also rich in omega-3 and omega-6 fatty acids. Omega-6 plays an important role in your bodily functions such as immune function and blood clotting. Hemp seeds are different from chia and flax seeds as they don’t absorb water and they maintain a slightly crunchy, nutty texture. 

How to Enjoy Chia, Flax, and Hemp Seeds

These super seeds have some great benefits and they’re easy to add into your everyday meals. Here are some simple ways you can add them to your next meal:

Chia Seeds

Soak them in water first to avoid digestive discomfort and unlock their full benefits.

• Chia pudding: mix chia seeds with your choice of milk and let sit overnight

• Smoothies: add a teaspoon into your smoothies for extra fiber and omega-3

• Yogurt or oatmeal: sprinkle chia seeds on top of your yogurt bowl or oatmeal

Flax Seeds

Use ground flax for easier digestion and better nutrient absorption.

• Baking: add flax to your muffins, pancakes, granola bars

• Egg replacer: mix flax and water to create a ‘flax egg’

• Meat dishes: add flax to your meatloaf, meatballs or patties

Hemp Seeds

No prep needed, just sprinkle and go!

• Salads: sprinkle on top of your salads

• Toast: add on top of your avocado toast

• Energy balls: mix into your homemade energy balls

Final Thoughts

There’s a reason that these seeds are known as ‘super seeds’; they offer some big benefits. Each seed brings something unique to the table whether it be a great source of fiber for digestion, omega-3 for brain health, or complete protein for muscle support.

It’s super easy to incorporate these seeds into your everyday meals and snacks. Whether you blend it into your smoothies, add it to your baking or sprinkle it on your salads, these seeds are a great way to boost the nutrition in your meals.

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