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You’re staring at a plain bowl of oatmeal or a generic smoothie. You know in the age of nutrient-dense superfoods that you can do better. But was it flaxseed or chia seeds you were supposed to add for that extra nutritional boost? They are easy to mix up, yet both might have a part in your ideal diet.
Julie Davis, a physician assistant and registered dietitian based in Fort Worth, Texas, says many people think the two are interchangeable, but that they have quite different flavor profiles.
Here’s what to know about how flaxseed and chia seeds are different, and the same.
Is flaxseed better for you, or chia seeds?
Which one is better depends on your nutrition goals.
According to USDA data, a 1-ounce serving of flaxseed has 150 calories, 8 grams of fiber, 5 grams of protein, 38% daily value (DV) thiamine and 38% DV copper. Chia seeds have 138 calories, 10 grams of fiber, 5 grams of protein, 15% DV thiamine and 28% DV selenium. Chia is richer in selenium, calcium, vitamin B3, phosphorus, fiber and iron, while flax is richer in vitamin B1, copper, magnesium and potassium. Flax covers 85% more of the daily vitamin B1 need.
Both are rich in fiber; a 2023 review found that fiber can help reduce certain cancer risks, including breast, rectal, pancreatic and prostate.
“Flax seeds and chia seeds both provide omega 3 fats and fiber, however flaxseeds provide lignans where chia seeds don’t. Lignans can help contribute to healthy cholesterol levels, contain antioxidants and also can help with estrogen metabolism and gut health,” Davis says.
So, the easy answer is both.
How to eat flaxseed and chia seeds
Davis points out that the flavor and texture differences are also notable. “Flax seeds tend to have a nuttier flavor and are best consumed ground, while chia seeds create a gel-like substance when soaked and can be consumed whole,” she says.
You can start by eating 1 or 2 tablespoons per day, Davis suggests, but start slow or you might have some digestion issues from the quick increase in fiber.
Don’t let these little superfoods replace other sources of the same nutrients, she warns. “It is also important to note that despite providing omega 3s, they don’t provide the same components as fatty fish like salmon which have EPA and DHA. Flax provides ALA which can convert into EPA/DHA but they’re not interchangeable.”