Food amount
For 200 calories, the comparison uses 41.2 g of chia seeds and 37.5 g of flaxseed.
A closer look at a familiar choice
Chia seeds vs. Flaxseed
Per 100 g, chia seeds, dried has 486 calories and 16.5 g protein; flaxseed has 534 calories and 18.3 g protein. Change the basis to see the tradeoffs.
| Nutrient | Chia seeds | Flaxseed |
|---|---|---|
| Calorieskcal | 486 | 534 |
| Proteing | 16.5 | 18.3 |
| Carbohydrateg | 42.1 | 28.9 |
| Fatg | 30.7 | 42.2 |
| Fiberg | 34.4 | 27.3 |
| Total sugarsg | — | 1.6 |
| Sodiummg | 16 | 30 |
| Saturated fatg | 3.3 | 3.7 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Flaxseed provides more reported protein at equal calories: 6.8 g for chia seeds, compared with 6.9 g for flaxseed.
Fiber
The fiber amounts are 14.2 g for chia seeds and 10.2 g for flaxseed at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 7 mg and 11 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Seeds, sesame flour, low-fatUSDA SR Legacy | 100 g | 333 | 50.1 g | — | 39 mg |
| Seeds, cottonseed flour, low fat (glandless)USDA SR Legacy | 100 g | 332 | 49.8 g | — | 35 mg |
| Seeds, sunflower seed flour, partially defattedUSDA SR Legacy | 100 g | 326 | 48.1 g | 5.2 g | 3 mg |