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Flaxseeds vs chia seeds

By our estimate, chia seeds are more filling per calorie than flaxseeds: 2 versus 1 out of 5. Chia seeds have more fiber: 34.4 g per 100 g, versus 27.3 g for flaxseeds.

Two seeds to add to yogurt or oatmeal.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 169414 and 170554

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Key differences

  • They provide similar protein per calorie: 3.4 g per 100 kcal for flaxseeds and 3.4 g for chia seeds.
  • Chia seeds have fewer calories: 486 kcal per 100 g, versus 534 for flaxseeds, so the same calories come with more grams of food.
  • Chia seeds have more fiber: 34.4 g per 100 g, versus 27.3 g for flaxseeds.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Flaxseeds; Chia seeds.
NutrientFlaxseedsserving: 10 g (0.4 oz)Chia seedsserving: 15 g (0.5 oz)Difference
Calories534 kcal per 100 g (3.5 oz)53 kcal per serving486 kcal per 100 g (3.5 oz)73 kcal per serving−48 kcal per 100 g (3.5 oz)+20 kcal per serving
Protein18.3 g per 100 g (3.5 oz)1.8 g per serving16.5 g per 100 g (3.5 oz)2.5 g per serving−1.8 g per 100 g (3.5 oz)+0.6 g per serving
Carbohydrates28.9 g per 100 g (3.5 oz)2.9 g per serving42.1 g per 100 g (3.5 oz)6.3 g per serving+13.2 g per 100 g (3.5 oz)+3.4 g per serving
of which sugars1.6 g per 100 g (3.5 oz)0.2 g per serving1.6 g per 100 g (3.5 oz)0.2 g per serving0 g per 100 g (3.5 oz)+0.1 g per serving
Fiber27.3 g per 100 g (3.5 oz)2.7 g per serving34.4 g per 100 g (3.5 oz)5.2 g per serving+7.1 g per 100 g (3.5 oz)+2.4 g per serving
Fat42.2 g per 100 g (3.5 oz)4.2 g per serving30.7 g per 100 g (3.5 oz)4.6 g per serving−11.5 g per 100 g (3.5 oz)+0.4 g per serving
of which saturated3.7 g per 100 g (3.5 oz)0.4 g per serving3.3 g per 100 g (3.5 oz)0.5 g per serving−0.3 g per 100 g (3.5 oz)+0.1 g per serving
Water7 g per 100 g (3.5 oz)0.7 g per serving5.8 g per 100 g (3.5 oz)0.9 g per serving−1.2 g per 100 g (3.5 oz)+0.2 g per serving
Protein per 100 kcal3.4 g3.4 g0 g
Estimated satiety (1 to 5)1 / 52 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: Chia seeds minus Flaxseeds. Source: USDA FDC 169414 and 170554.

Per typical serving

With typical servings, 10 g (0.4 oz) of flaxseeds have about 53 kcal and 1.8 g of protein, and 15 g (0.5 oz) of chia seeds about 73 kcal and 2.5 g.

To get 20 g of protein you would need about 109 g of flaxseeds (584 kcal) or about 121 g of chia seeds (589 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, chia seeds are more filling per calorie than flaxseeds: 2 versus 1 out of 5.

  • Flaxseeds: Calculation: 1 (base) − 2 (very high energy density: 534 kcal/100 g) + 0 (protein: 3.4 g/100 kcal) + 2 (fiber: 5.1 g/100 kcal) + 0 (solid food with 7.0 g of water, under 70) = 1.
  • Chia seeds: Calculation: 1 (base) − 1 (high energy density: 486 kcal/100 g) + 0 (protein: 3.4 g/100 kcal) + 2 (fiber: 7.1 g/100 kcal) + 0 (solid food with 5.8 g of water, under 70) = 2.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Flaxseeds

On the numbers they do not stand out from chia seeds in protein, calories, or fiber, so taste, price, or habit can decide.

Chia seeds

  • If you want to add fiber: 34.4 g per 100 g.

On a GLP-1 medication

Flaxseeds. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Chia seeds. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Flaxseeds: every nutrient, frequently asked questions, and similar foods.
  • Chia seeds: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Seeds, flaxseed (FDC ID 169414).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Seeds, chia seeds, dried (FDC ID 170554).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Chia seeds (FDC ID 2707590), sugars value.accessed .