Hemp Seeds vs. Chia Seeds: How Do They Compare?

Hemp seeds and chia seeds both have a subtle, nutty flavor and are packed with nutrients such as heart-supporting fats, protein, iron, and niacin. Still, there are notable distinctions between the two.

This piece will examine the nutritional differences, possible advantages, and drawbacks of hemp seeds and chia seeds, plus suggestions for incorporating each into your meals.

Nutrient comparison chart

While hemp seeds and chia seeds deliver similar calorie counts per serving, hemp seeds offer more protein and fat, along with greater amounts of several minerals, including manganese, copper, magnesium, and phosphorus.

By contrast, chia seeds have fewer calories but provide more carbohydrates, fiber, and calcium per serving.

Below is a closer breakdown of the nutrients found in one serving of hemp seeds and one serving of chia seeds (1, 2):

	Hemp seeds (1oz/28.35g)	Chia seeds (1oz/28.35g)
Calories	166	138
Protein	9.5 grams	5 grams
Carbs	3 grams	12 grams
Fat	15 grams	9 grams
Fiber	1 gram	10 grams
Manganese	99% of the Daily Value (DV)	34% of the DV
Copper	53% of the DV	29% of the DV
Magnesium	50% of the DV	23% of the DV
Phosphorus	40% of the DV	20% of the DV
Thiamin	32% of the DV	15% of the DV
Zinc	27% of the DV	12% of the DV
Niacin	17% of the DV	16% of the DV
Iron	13% of the DV	12% of the DV
Calcium	2% of the DV	14% of the DV

The majority of the fat in both hemp and chia seeds is unsaturated, and they are particularly rich in polyunsaturated fatty acids.

Both seeds also supply a meaningful amount of omega-3 fats, which may help lower inflammation, support cardiovascular health, and benefit cognitive function (3, 4).

Summary: Chia seeds are lower in calories but higher in carbs, fiber, and calcium. Hemp seeds provide more fat, protein, manganese, copper, and magnesium. Both supply polyunsaturated fats and omega-3 fatty acids.

Uses of chia seeds and hemp seeds

Both chia and hemp seeds share a gentle, nutty taste and can often substitute for one another across various recipes.

They’re both excellent mixed into smoothies, oatmeal, yogurts, or salads to enhance flavor as well as fat and fiber content.

That said, chia seeds can absorb up to 15 times their dry weight in water, creating a soft, gel-like consistency (5).

Because of this quality, chia seeds are commonly used to thicken puddings, soups, spreads, jams, and sauces. They also work as an egg substitute in vegan baking to bind ingredients in cookies, quick breads, and similar treats.

By contrast, hemp seeds stay crunchy when mixed with liquids and are a nice way to add texture to brownies, muffins, or veggie patties.

Hemp seed oil is readily available as well and is often applied topically, used instead of other cooking oils, or stirred into drinks and dressings.

Summary: Chia seeds swell and thicken when hydrated, making them useful as a natural thickener or binder. Hemp seeds add crunch and can be used to enhance texture; hemp seed oil is also used topically or in dressings and beverages.

Health benefits of chia seeds and hemp seeds

Both chia and hemp seeds are linked to a range of health benefits due to their strong nutrient profiles.

Each seed type is abundant in antioxidants, compounds that may reduce inflammation and offer protection against chronic diseases (6, 7, 8).

Both seeds are also solid sources of omega-3s, heart-healthy fats noted for their anti-inflammatory properties (3, 4).

Additionally, they each supply substantial protein per serving, which plays a role in immune defense, tissue repair, and muscle development (9).

That said, hemp seeds generally contain higher amounts of both protein and omega-3 fats per serving (1, 2).

Meanwhile, while both seeds offer fiber, chia seeds provide about ten times the fiber found in hemp seeds (1, 2).

Fiber slows digestion, which can help you feel satisfied for longer (10).

Boosting fiber intake through nutrient-rich foods like chia seeds may also aid in blood sugar control, lower cholesterol, and support digestive regularity (11).

Summary: Both seeds contain antioxidants. They provide omega-3s and protein, with hemp seeds offering more of each. Chia seeds deliver substantially more fiber, which supports digestive health, satiety, blood sugar balance, and heart health.

Potential downsides of eating chia seeds and hemp seeds

Chia seeds are notably high in fiber, containing roughly 10 grams per ounce (28 grams) (2).

Adding a large amount of fiber to your diet too quickly can lead to digestive discomforts like bloating, gas, and abdominal pain (12, 13).

Also, since chia seeds can absorb a lot of liquid and expand, they may pose a choking risk for those with swallowing difficulties (14).

To reduce choking risk, it’s advisable to soak chia seeds for 5–10 minutes before eating them.

You can find more information on possible side effects from excessive chia seed consumption through other resources.

Additionally, either seed could provoke allergic reactions in susceptible individuals (15, 16, 17).

If you notice any adverse effects after consuming hemp or chia seeds, stop using them and consult a healthcare professional.

Summary: Chia seeds’ high fiber content can cause digestive problems when consumed in large amounts and may present a choking hazard for people with swallowing issues. Both chia and hemp seeds can cause allergies in some individuals.

Which is healthier?

Hemp seeds contain greater quantities of heart-friendly fats, protein, and several trace minerals such as manganese, magnesium, and copper when compared to chia seeds.

So, if your aim is to raise calorie intake, increase healthy fats, or boost plant-based protein, hemp seeds are an excellent choice.

Conversely, chia seeds are lower in calories and higher in fiber and calcium.

That profile may make chia seeds preferable if you want to up your fiber intake, support weight loss, or improve digestive health.

Both hemp and chia seeds can be valuable parts of a balanced, nutritious eating plan.

Choosing between them depends on your goals and how you intend to use the seeds in recipes—each may suit different culinary needs.

Summary: Hemp seeds are useful for increasing calories, healthy fats, and plant-based protein. Chia seeds are helpful for boosting fiber intake, which can aid weight management and digestive health.

The bottom line

Hemp seeds and chia seeds are both nutrient-dense, supplying antioxidants, plant-based protein, fiber, and heart-healthy fats.

Chia seeds serve well as natural thickeners and binders, while hemp seeds contribute texture to dishes. Both blend nicely into smoothies, spreads, yogurts, and oatmeal.

Although their nutritional profiles and culinary uses vary somewhat, either seed makes a nutritious addition to a healthy diet.

Just one thing

Try this today: Add chia seeds and hemp seeds to smoothies to easily enhance your intake of omega-3 fatty acids. Blend them with fruits and leafy greens for a tasty, heart-supportive snack.