Hemp Seeds vs Chia Seeds

Hemp seeds and chia seeds are two popular superfoods that have gained immense popularity in recent times. They are both rich in essential nutrients and have numerous health benefits. Both these seeds have different nutritional profiles, taste, and uses.

Since both seeds have great benefits and are highly nutritious, we use both in the same meal for our morning routine.  However, some may be wondering how the two compare, and if one might be a better choice over the other.  In this post, we will compare hemp seeds vs chia seeds and see which one is a better choice for you.

Table of Contents

• Hemp Seeds vs Chia Seeds
  • Nutritional Profile
  • Health Benefits
  • Taste and Uses
• Which Seed is Better?
• Can You Eat Hemp Seeds and Chia Seeds Together?
• Final Thoughts

Hemp Seeds vs Chia Seeds

Nutritional Profile

Both hemp seeds and chia seeds are packed with essential nutrients, making them great additions to any diet. However, there are some differences in their nutritional profiles. Here is a comparison of the nutritional values of 100 grams of hemp seeds vs chia seeds:

Hemp Seeds:

• Calories: 553
• Protein: 31.56 grams
• Fat: 48.75 grams
• Carbohydrates: 11.73 grams
• Fiber: 3.3 grams
• Omega-3 Fatty Acids: 1100 mg
• Omega-6 Fatty Acids: 2700 mg
• Calcium: 70 mg
• Iron: 7.95 mg
• Magnesium: 700 mg

Chia Seeds:

• Calories: 486
• Protein: 16.54 grams
• Fat: 30.74 grams
• Carbohydrates: 42.12 grams
• Fiber: 34.4 grams
• Omega-3 Fatty Acids: 17552 mg
• Omega-6 Fatty Acids: 5782 mg
• Calcium: 631 mg
• Iron: 7.72 mg
• Magnesium: 335 mg

As we can see, hemp seeds are higher in protein, fat, and magnesium, while chia seeds are higher in fiber, calcium, and omega-3 fatty acids. However, both seeds are excellent sources of essential nutrients and can be beneficial for overall health.

Health Benefits

Both hemp seeds and chia seeds are known for their numerous health benefits. Let’s take a look at some of the benefits of each seed:

Hemp Seeds:

1. High in Protein: Hemp seeds are one of the best sources of plant-based protein. They contain all nine essential amino acids, making them a complete protein source.
2. Rich in Omega-3 Fatty Acids: Hemp seeds are a great source of omega-3 fatty acids, which can help reduce inflammation and promote heart health.
3. Promotes Healthy Skin: Hemp seeds are rich in essential fatty acids, which can help improve skin health and reduce dryness and itchiness.
4. Supports Heart Health: The high amounts of omega-3 fatty acids and magnesium in hemp seeds can help reduce blood pressure and promote heart health.

Chia Seeds:

1. High in Fiber: Chia seeds are an excellent source of fiber, which can help promote digestive health and reduce constipation. (Do Chia Seeds Help You Poop?)
2. Rich in Antioxidants: Chia seeds are high in antioxidants, which can help reduce inflammation and protect against oxidative stress.
3. Promotes Heart Health: The high amounts of omega-3 fatty acids in chia seeds can help reduce inflammation and promote heart health.
4. Regulates Blood Sugar: Chia seeds are rich in fiber and can help regulate blood sugar levels, making them beneficial for people with diabetes.
5. Aids Weight Loss: Chia seeds are low in calories and high in fiber, which can help promote weight loss by reducing hunger and keeping you feeling full for longer. (See Do Chia Seeds Actually Help You Lose Weight?)

See more health benefits at 35+ Chia Seeds Health Benefits.

Taste and Uses

Hemp seeds and chia seeds have different taste profiles and uses in the kitchen. Hemp seeds have a slightly nutty and earthy taste, while chia seeds are relatively tasteless. Here are some common uses for each seed:

Hemp Seeds:

1. Sprinkled on Salads: Hemp seeds can be sprinkled on top of salads for an added crunch and nutritional boost.
2. Added to Smoothies: Hemp seeds can be blended into smoothies for added protein and healthy fats.
3. Baked into Goods: Hemp seeds can be added to baked goods like bread, muffins, and granola for added nutrition and flavor.
4. Used in Dressings and Sauces: Hemp seeds can be blended into dressings and sauces to add a creamy texture and nutty flavor.

Chia Seeds:

1. Mixed into Beverages: Chia seeds can be mixed into water, juice, or smoothies for added nutrition and texture.
2. Added to Oatmeal or Yogurt: Chia seeds can be sprinkled over oatmeal or yogurt for added fiber and texture.
3. Used as an Egg Substitute: Chia seeds can be mixed with water to create a gel-like substance that can be used as an egg substitute in baking.
4. Used in Puddings: Chia seeds can be mixed with milk and sweetener to create a chia pudding, which is a healthy and delicious dessert.
5. Added to Baked Goods: Hemp seeds can be added to baked goods like bread, muffins, and granola for added nutrition and flavor.

See also How to Eat Chia Seeds – 12 Healthy Ways.

Which Seed is Better?

Both hemp seeds and chia seeds are incredibly nutritious and can provide numerous health benefits. However, the answer to which seed is better depends on individual needs and preferences. Here are some factors to consider when choosing between hemp seeds vs chia seeds:

1. Protein: If you are looking for a high-protein source, hemp seeds are a better choice as they are higher in protein than chia seeds.
2. Fiber: If you are looking for a high-fiber source, chia seeds are a better choice as they are higher in fiber than hemp seeds.
3. Omega-3 Fatty Acids: If you are looking for a source of omega-3 fatty acids, both hemp seeds and chia seeds are good choices. However, chia seeds are higher in omega-3 fatty acids than hemp seeds.
4. Taste: If you prefer a nutty and earthy taste, hemp seeds are a better choice. If you prefer a relatively tasteless seed, chia seeds are a better choice.
5. Uses: If you are looking for a seed that can be used in baking, dressings, and sauces, hemp seeds are a better choice. If you are looking for a seed that can be mixed into beverages, oatmeal, or used as an egg substitute, chia seeds are a better choice.

Can You Eat Hemp Seeds and Chia Seeds Together?

You can eat hemp seeds and chia seeds together. By doing this, you can get all the nutritional benefits of each seed. In fact, we eat hemp seeds and chia seeds together, along with flax, every morning in our breakfast routine. (See My Healthy Whole Food Plant-Based (& Vegan) Breakfast Oatmeal Bowl)

Final Thoughts

Overall, both hemp seeds and chia seeds are incredibly nutritious and can provide numerous health benefits. Hemp seeds are higher in protein, fat, and magnesium, while chia seeds are higher in fiber, calcium, and omega-3 fatty acids.  In fact, we use both hemp seeds and chia seeds in our morning breakfast routine.

The choice between hemp seeds vs chia seeds depends on individual needs and preferences. If you are looking for a high-protein source, hemp seeds are a better choice, while if you are looking for a high-fiber source, chia seeds are a better choice. Ultimately, incorporating both these seeds into your diet can provide a wide range of nutrients and benefits.