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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GEORGE815 8/10/2019
Thanks Report
MNABOY 6/30/2019
Interesting. Report
MRPEABODY 6/10/2019
I like both on just about everything. Report
REDROBIN47 12/1/2018
Very interesting. Thank you. Report
DGRIFFITH51 11/4/2018
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
I eat both of these every day in my cereal for breakfast. They are super filling! Another great seed is hemp. It's also a great source of Omega-3 and 6. I eat a tablespoon of that in my yogurt every day as well. Report
I know this isn't a helpful comment, but are these the same chia seeds that are used on Chia pets? Report
We grind up 1/4 c. of golden flax and make a smootie of it with 1/2 to 1 c. of cranberry/grape juice. That's all I eat for breakfast when I have it, and I stay full all morning. Report
I have added Flax seeds to yellow rice and oatmeal. Report
Grind flax in coffee grinder, add to oatmeal,pea protien shake
Add to salad for lunch ummmm Report
Every morning I have 1/2 cup President's Choice Blue Menu Fibre First, 1/8 cup President's Choice Blue Menu Omega 3 Granola (30% nuts and seeds flavour) and heaping tablespoon of chia seed topped with 1/2 cup frozen blueberries. I put it together as part of my getting ready for tomorrow night routine and stick it in fridge that way the berry juice that thaws gets absorbed into the seeds. In the am I put milk on it and devour. In winter I heat the milk in summer not. The Granola already has "salba" seed in it, but only a little and it migrates to the bottom of the box too. I use the regular chia. I used to get it from the distributer at $2,000 US per metric ton, we just shoveled it into a bag and weighed it. It is cheaper (wholesale) now, but the retail price never changed.....woe is me woe is me, and now I have to pay retail too. But I love the stuff.
For those who cannot tolerate flax:
try chia! I used to try different ways of using flax (ground, mostly as whole passes through) because I'm Celiac. Celiacs VERY commonly have other foods--often grains and seeds--that cause problems (well, lactose, too -- it's a protein like gluten). Basically, we have a LOT of problematic foods. Chia, in my experience, is KINDER. Rock on! Report
I have never tried either flax or chia seeds,wonder if these are the same chia seeds you see on the pretty little animal critters??Anyway they sound so good I will have to try to find them for myself. Report
I eat both most mornings with my smoothie or my oatmeal Report
Hey Sparkpeople, can either flax seeds or chia seeds be sprouted and eaten as sprouts? Report
I eat both pretty much every morning for breakfast. In the warmer months, I toss them in my breakfast protein smoothies. In the colder months, I cut up a tofu block into 8ths (each strip is about 1/2 inch wide) and coat the strips in nutritional yeast, garlic powder, chia and flax seeds. Then I cook the strips until crispy. Two strips on a tortilla with some vegan cheese (daiya) and fakin' strips (lightlife) is about 200 calories, and warm and filling! Report
I throw chia seeds into everything! This morning I put them in my waffle batter. Report