The ultimate breakdown of hemp seeds vs chia seeds comparing their nutrition, health benefits, and uses.
Both hemp seeds and chia seeds can be a healthy addition to smoothies, protein bars, and homemade desserts. Mix them into oatmeal for a filling breakfast, sprinkle them over salads, or use them in high-protein puddings and other goodies. But which of these tiny seeds is more nutritious?
As with most things, the answer isn't black and white. Both types of seeds pack a hefty nutritional punch, but each variety has different amounts of protein, carbs, fat, and micronutrients.
For example, chia seeds are higher in fiber, calcium, and vitamin C than hemp seeds. But they also contain less protein and smaller amounts of potassium, magnesium, and other minerals. Their flavor profiles differ, too.
That said, here's what you should know about hemp seeds vs. chia seeds and how to use each.
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Nutritional Breakdown of Hemp vs. Chia Seeds
Chia seeds provide around 138 calories per ounce, whereas the same amount of hemp seeds boasts 157 calories. These small, crunchy seeds have a similar caloric content but different nutritional values.
Let’s see how they compare.
| Hemp seeds (1 oz) | Chia seeds (1 oz) | |
| Calories | 157 | 138 |
| Protein | 9 g | 4.7 g |
| Carbs | 2.5 g | 12 g |
| Fiber | 1.1 g | 9.8 g |
| Fat | 13.8 g | 8.7 g |
| Omega-3s | 2.4 g | 5 g |
| Calcium | 19.9 mg | 179.2 mg |
| Iron | 2.3 mg | 2.2 mg |
| Potassium | 340.8 mg | 115.6 mg |
| Magnesium | 198.8 mg | 95.1 mg |
| Phosphorus | 468.6 mg | 244.2 mg |
| Zinc | 2.8 mg | 1.3 mg |
| Vitamin C | 0.14 mg | 0.45 mg |
| Vitamin A | 3.1 IU | 15.3 IU |
| Vitamin E | 0,23 mg | 0.14 mg |
| Folate | 31.2 mg | 13.9 mg |
As you can see, hemp seeds contain about twice as much protein as chia seeds. They're also higher in fat but lower in omega-3s.
By comparison, chia seeds are rich in fiber, which may help improve digestive health. They also absorb up to 10 times their weight in water, forming a gel-like substance that promotes satiety.
Apart from that, both types of seeds are rich in phytochemicals and antioxidants that support optimal health.
For instance, hemp seeds contain flavonoids, phenolic acids, cannabinoids, caffeoyltyramine, and other nutrients. These compounds fight inflammation and oxidative stress—and some have neuroprotective activity.
Similarly, chia seeds are loaded with antioxidants like caffeic acid, chlorogenic acid, and quercetin, according to a 2016 review published in the Journal of Food Science and Technology. In clinical studies, these nutrients have been shown to protect against high blood pressure, cancer, inflammatory diseases, and heart disorders.
Hemp and chia seeds are equally nutritious, and you don’t have to choose one over the other. However, each has distinct uses and health benefits.
This brings us to the next point…
Hemp Seed Health Benefits
Rich in protein and healthy fats, hemp seeds fill you up quickly while adding flavor to your meals. Plus, they're a complete protein source, meaning they contain all nine essential amino acids. This makes them ideal for vegans, athletes, and active individuals.
Let's see how they can benefit your health.
Keep Your Heart in Tip-Top Shape
An ounce of hemp seeds boasts around 1.2 grams of arginine, an amino acid that supports cardiovascular function.
This nutrient helps your body produce nitric oxide, which dilates the blood vessels. As a result, it increases blood flow and may improve heart health.
For example, one study found that arginine may enhance cardiac recovery and function in people with ischemic heart failure. Subjects who took 3 grams of arginine daily for 10 weeks saw greater improvements than the placebo group.
What's more, hemp seeds contain large amounts of potassium, a mineral that may protect against atherosclerosis. This compound also regulates heart rate and may reduce blood pressure, leading to a lower risk of cardiovascular disease.
Give Your Metabolism a Boost
Protein, one of the most abundant nutrients in hemp seeds, requires more energy to digest than fats and carbs. Therefore, eating high-protein foods increases calorie expenditure, resulting in a faster metabolism.
But that's not all.
Hemp seeds and other protein-rich foods can also prevent metabolic slowdown and preserve lean mass.
On top of that, they suppress hunger, making it easier to avoid overeating.
Improve Cognitive Function
These crunchy seeds provide one-third of the recommended daily thiamin intake per ounce. Thiamin supports energy metabolism, brain function, heart health, and cognitive performance.
According to the National Institutes of Health, a diet low in this vitamin may raise the risk of Alzheimer’s disease. In one study, 19 out of 150 subjects with cognitive impairment and behavioral disturbances, such as anxiety and depression, were deficient in thiamin.
Keep Your Bones Strong
Need one more reason to snack on hemp seeds? One ounce provides nearly half of the recommended daily magnesium intake, 37% of the recommended daily allowance of phosphorus, and a small amount of calcium.
These minerals support bone health and may protect against osteoporosis. For example, a high phosphorus intake can increase bone mineral content by over 4% and bone mineral density by 2.1%, according to 2015 evidence presented in the Nutrition Journal.
As the researchers note, a diet rich in phosphorus may lower your risk of osteoporosis by up to 45%—assuming you're getting enough calcium, too.
Chia Seed Health Benefits
Just like hemp seeds, chia seeds are a complete protein source. But what makes them stand out is their high content of fiber and omega-3s.
The nutrients in chia seeds may protect against cancer, obesity, high blood sugar, and diabetes. They also support heart health and may help prevent cardiovascular problems in the long run.
Now, let's take a closer look at these potential benefits.
Enjoy Better Digestion
Eating more fiber can boost digestive function, increase satiety, and keep you regular. Over time, this habit may reduce your risk of colorectal cancer and improve gut health, explains a 2022 review published in Frontiers in Nutrition.
Chia seeds boost around 10 grams of fiber per ounce. That's about 35% of the recommended daily fiber intake and more than what you'd get from a cup of oatmeal or brown rice.
Keep Your Blood Sugar Levels in Check
The fiber in chia seeds slows down sugar absorption, preventing blood glucose spikes. They're also rich in pectin, a soluble fiber that can reduce blood sugar levels by around 24%, per Frontiers in Nutrition.
If you already have diabetes, chia seeds can make it easier to manage its symptoms.
In a clinical trial, researchers asked 20 adults with diabetes and hypertension to eat 40 grams of chia seeds daily for three months. By the end of the study, their systolic blood pressure was much lower than that of the control group.
The seeds may also inhibit alpha-glucosidase and alpha-amylase, two enzymes that break down carbs into simple sugars. As a result, they can reduce hyperglycemia and aid in diabetes management.
Keep Your Liver Healthy
Chia seeds can also protect your liver, according to 2023 research featured in the Journal of Functional Foods. This beneficial effect is due to their ability to:
- Reduce fat buildup in liver cells
- Increase the activity of antioxidant enzymes
- Boost liver function
As mentioned earlier, these seeds also exhibit anti-inflammatory effects. Inflammation is a leading contributing factor to liver disease, diabetes, obesity, and other ailments.
Boost Your Immune System
The fiber in chia seeds helps your body produce short-chain fatty acids (SCFAs) during digestion. These fats feed the good bacteria in your gut and increase the immune response, explains the journal Frontiers in Nutrition.
Chia seeds also contain bioactive peptides that keep your immune system strong, notes the Journal of Functional Foods. These compounds aid in the production of antibodies and fight oxidative stress, increasing your natural defenses.
How to Use Hemp Seeds
With their nutty flavor, hemp seeds can complement both sweet and savory foods. Plus, they taste amazing in smoothies and protein shakes. You can also sprinkle them over your meals or add them to soups, sauces, and salad dressings.
- Use hemp seeds in energy balls, waffles, or homemade granola bars,
- Mix them with peanut butter, cacao powder, and other ingredients to make hemp protein balls
- Add them to cookie dough and other baked goods, like muffins and sweet bread
- Blend them with olive oil and spices for a nutritious spread
- Sprinkle them on avocado toast
- Stir them into pesto, hummus, and dips
- Use them as a substitute for bulgur in tabbouleh salad
How to Use Chia Seeds
Chia seeds have a neutral flavor, so you can use them in most recipes.
For a pudding-like dessert, soak them in coconut, almond, or oat milk for 20 minutes or so. Add vanilla essence, pureed bananas, protein powder, or other ingredients you love.
Feeling creative? Then you might want to try these ideas, too:
- Use chia seeds in vegan meatballs
- Sprinkle them over homemade bread
- Mix them into Greek yogurt and top with fresh fruits
- Combine them with other grains like wild rice or quinoa
- Add chia seeds to homemade tortillas, crackers, falafel, or naan bread pizza
Also, note that you can use chia seeds as an egg substitute in vegan "meatloaf," meatballs, pancakes, baked goods, and more.
To replace one egg, mix a tablespoon of chia seeds with two and a half tablespoons of water. Stir well, and then let it sit for about five minutes.
Hemp Seeds vs. Chia Seeds: Which Is Healthier?
There is no clear winner when it comes to hemp vs. chia seeds. Both superfoods are chock-full of nutrients and can improve your overall diet. On top of that, they have proven health benefits, from a stronger immune system to a lower risk of heart disease.
Ideally, include them both in your diet to diversify your nutrient intake. Consider your schedule and health needs, too.
If, say, you feel like you need more fiber, treat yourself to a chia seed pudding. But if you're heading to the gym, snack on hemp seeds for a protein boost.
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