Which Super Seed Packs the Most Nutrition?

By , SparkPeople Blogger
If you've ever been to a health food store, you've probably seen the dozens of bulk bins filled with tiny seeds. Though they may look like bird food, don't turn your nose up at these little kernels of nutrition! Two of the most talked-about seeds are chia seeds and flax seeds. Both have been prominently featured in the media in recent years for their health benefits. If you had to choose, which seed will give you the most nutrition per ounce?
The Winner: It's a Tie!
Per ounce, chia seeds have more fiber and calcium than flax seeds--plus, they are lower in calories and fat (137 calories and 9 grams of fat per ounce of chia seeds vs. 150 calories and 12 grams of fat per ounce of flax seeds). Chia seeds also don't have to be ground up in order for you to absorb their nutrients, unlike flax seeds. On the flip side, flax seeds contain more vitamin B1 and omega-3 fatty acids than chia seeds, and some studies have shown that they are high in cancer-fighting lignans. However, both seeds are great sources of fiber and heart-healthy fats, so eat them both in moderation!
Wondering how the heck to use chia seeds and flax seeds? For starters, you can blend either of them into smoothies, or toss them in your baked goods for an extra nutritional punch. Chia seeds are also great for stirring into puddings. Check out these chia seed recipes and these flax seed recipes for ideas!

Do you eat chia or flax seeds? What's your favorite way to use them?

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GETULLY 7/24/2020
I use both but like the taste of flax seeds a little better! Report
EVILCECIL 7/21/2020
Good info. TY Report
thanks Report
EVIE4NOW 4/10/2020
thanks Report
CHERYLHURT 3/13/2020
Thanks Report
CHERYLHURT 3/13/2020
Thanks Report
KHALIA2 2/24/2020
There you go again, teaching me something! I must be the dumbest person on the earth! I learned that chia seeds are healthy for you than flax because the cause Celiiac disease! Report
KITT52 1/15/2020
I'm not a fan of chia but love flaxseed..I have it everyday with my breakfast Report
:) Report
CHERYLHURT 12/27/2019
Great Report
PATRICIAAK 12/25/2019
:) Report
PATRICIAAK 11/17/2019
:) Report
GEORGE815 8/10/2019
Thanks Report
Interesting. Report
I like both on just about everything. Report
Very interesting. Thank you. Report
I enjoy a morning cereal made of 2 tbsp chia seed, 2 tbsp ground flax and 2 tbsp hemp hearts blended with 1/2 cup sugar free vanilla almond milk and sweetner of choice. Microwave for 1 minute or heat on the stove. Report
I cover everything I buy ground up flax and chia seed from my health food store. Report
Thanks for the good info. Report
I add the flaxseed to everything. Report
I typically bake with flax seeds (add to muffins, breads or cookies) and add chia seeds to smoothies or to make pudding. Report
thanks Report
I make chia pudding (any type of milk, honey or maple syrup, vanilla add chia seeds, put it all in mason jar, shake it up and put in fridge overnight) and top it with blueberries and a few walnuts for a breakfast meal Report
Absolutely great Report
We use both. Report
I grind up flax seeds and put them into whole wheat pancakes Report
I love these seeds Report
That was a good [oint to know thank you Report
Good to know. Report
Thanks for sharing Report
Hemp seeds (or hemp hearts) and pumpkin seeds are also great sources of protein. I thought this article would be about more than just flax and chia seeds, and would talk more about the different nutrient contents of different types of seeds. I think that would be a more useful article. Report
I'm reading this article while eating a bowl of cereal with chia and flax seeds added! Report
i add flax seeds to muffins and ground to smoothies and yogurt. i haven't tried chia yet but I will get some the next time i go to Trader Joe's of Whole Foods Report
I take 2 Tbsp of Flax Seed and 1 Tbsp of Chia seed and grind them before I add them to my cereal daily at breakfast. Glad to read they are a tie as to which one is better for me! Report
I take the flax seed vitamins every day. Report
I add 2 tbsp ground flax to my oatmeal and 2 tbsp to my salad every day.... that's 8 grams of fiber. But now I'll have to find/add Chia seeds. I like that they don't need ground. Report
never heard of chia before, but I'm gonna look for it now... thanks! ;) Report
I use 2 tablespoons of flax seed and 1 tablespoon of chia seeds in my morning smoothie. Yum! Report
I grind enough flax seeds for a week, take them to work, and mix them into my greek yogurt every day. Yummm! Report
Lilly_spark- Thank you for metioning that about people with gluten problem's (I'm am being tested) and eating flax or chia. I am going to have to try some chia. I hope it's not as expensive as flaxseed is. Report
No, I think pound-for-pound they are to expensive. I take Flinstone Chewable vitamins and get what I need. Report
I use both when I make Nutri-blast smoothies in my Nutri-Bullet. Report
Both are great as egg substitute in Vegan baking. 3 tablespoons of ground chia seeds dissolved in half a glass of water for 10 minutes are an equivalent of an egg. Report
I use flax seed. I put it in cereal and in my baked goods! Report
I grind up flax seeds and sneak them into as many foods as possible for the added fiber and omega-3. I put it in oatmeal, meatloaf, breading for oven fried chicken, smoothies, and muffins. Report
My favorite breakfast is Quaker Oats High Fiber Instant Oatmeal with both chia seeds and ground flax made with Unsweetened Vanilla Almond milk... so wonderful and takes care of half or more of your fiber content for the day. Report
I've actually just taken a spoon of chia seed and chased it with OJ before on a rushed morning. Which is tricky because I can't swallow ANYTHING whole without bad gagging (which means prescriptions are shell to pay). It kept me going the whole day, and I had to remind myself that I had to eat more calories to avoid derailing my goals.

They're great in homemade pinole. Endurance worker's delight. Report
I add Jarrow protein and flax seed to my salad or a hot dish every day. Adds fiber and nutrients that I otherwise wouldn't have. Now, I need to get chia seeds.... Report