Hemp seeds and chia seeds are two edible seeds known for their numerous health benefits.
Both have a mild, nutty taste and are rich in a variety of nutrients, including heart-healthy fats, protein, iron, and niacin.
However, while there are several similarities between these two seeds, there are many differences as well.
This article will compare and contrast the nutritional profiles, potential benefits, and downsides of hemp seeds and chia seeds, along with tips for adding each to your diet.
Though hemp seeds and chia seeds provide similar numbers of calories per serving, hemp seeds are higher in protein and fat, as well as several other nutrients, including manganese, copper, magnesium, and phosphorus.
On the other hand, chia seeds are lower in calories but contain more carbohydrates, fiber, and calcium in each serving.
Here is a closer look at the nutrients found in one serving each of hemp seeds and chia seeds
|Hemp seeds (1oz/28.35g)||Chia seeds (1oz/28.35g)|
|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|
Most of the fat found in both hemp and chia seeds is unsaturated, and both are rich in polyunsaturated fatty acids in particular.
Both also contain a good amount of omega-3 fatty acids, which have been shown to reduce inflammation, improve heart health, and support brain function.
Chia seeds are lower in calories but higher in carbs, fiber, and calcium. Meanwhile, hemp seeds contain more fat, protein, manganese, copper, and magnesium. Both are rich in polyunsaturated fats and omega-3 fatty acids.