Hemp Seeds Vs. Chia Seeds: Nutrients, Health Benefits & More

Chia seeds and hemp seeds, both edible seeds and excellent for health in their own ways, provide an array of nutritional benefits that can improve physical and mental well-being. Both hemp and chia seeds provide healthy fats for keto. In fact, it is extremely easy to use chia seeds for weight loss. Though considered healthy for most individuals, always be mindful of the potential side effects of chia seeds and hemp seeds to ensure they are right for you.

Both chia and hemp seeds are suitable for different dietary styles, including vegetarians and vegans who may not get enough omega-3 fatty acids in their diet. For additional benefits, vegans may want to consider the best vegan omega-3 supplement and the NothingFishy reviews.

Hemp Seeds Vs. Chia Seeds: A Nutritional Comparison

Let’s compare the nutritional breakdown of one ounce of chia seeds^[2] and one ounce of hemp seeds^[3], side by side. 

• Calories: 166 HEMP/138 CHIA
• Fiber: 1 gram HEMP/10 grams CHIA
• Protein: 9.5 grams HEMP/5 grams CHIA
• Fat: 15 grams HEMP/9 grams CHIA
• Carbohydrates: 3 grams HEMP/12 grams CHIA
• Manganese: 99% daily value HEMP/34% daily value CHIA
• Copper: 53% daily value HEMP/29% daily value CHIA
• Magnesium: 50% daily value HEMP/23% daily value CHIA
• Phosphorus: 40% daily value HEMP/20% daily value CHIA
• Zinc: 27% daily value HEMP/12% daily value CHIA
• Iron: 13% daily value HEMP/12% daily value CHIA
• Calcium: 2% daily value HEMP/14% daily value CHIA

Hemp Vs. Chia Seeds: Which Has Better Health Benefits?

Rich In Omega-3 Fatty Acids 

Both chia and hemp seeds are excellent sources of omega-3 fatty acids, an essential nutrient that reduces inflammation, which helps prevent and even reverse many chronic diseases. Omega-3 fats have been used in the treatment of ailments ranging from depression to cardiovascular disease, from Alzheimer’s Disease to cancer, diabetes, asthma, and much more. Since hemp seeds contain more fat per serving, they are a better source of dietary fat than chia seeds (though chia seeds still contain a good amount).

High In Antioxidants 

Both hemp and chia seeds are rich in antioxidants^[4]. Antioxidants are plant compounds, found in dark foods such as berries, dark chocolate, coffee, and seeds. They fight off free radicals which can damage our cells, and in doing this, reduce oxidative stress, lower inflammation, and help protect us from (and even reverse) disease.  

Help With Weight Loss

Chia and hemp seeds both contain a winning combination of protein, fat, carbs, and fiber, which, together, increase satiety and stabilize blood sugar^[5]. This prevents overeating, snacking, and blood sugar irregularities which can lead to weight gain. Hemp seeds have more protein than chia seeds, and chia seeds have more fiber than hemp seeds, but each has the capacity to keep you feeling fuller for longer. 

Reduces Inflammation

A diet high in hemp and chia seeds can help reduce inflammation in and on the body. Inflammation is responsible for health conditions big and small, from chronic diseases to acne. Studies have shown that eating hemp seed oil can have positive effects on eczema^[6]. This is due, in large part, to the anti-inflammatory benefits of omega-3 fatty acids found in the hemp seeds.

Loaded With Fiber

Fiber^[7] is an essential nutrient for many reasons: stable blood sugar, satiety, bowel regularity, reduced inflammation, lowered cholesterol, disease prevention, heart health, gut health, and hormone balance. If fiber is what you would like to focus on more, chia seeds are the better option. Just be sure to increase fiber intake slowly and ingest with plenty of fluids to prevent digestive upset.

Brain Support

Studies^[8] show that hemp seed extract may play an important role in protecting the brain. The compounds found in hemp seeds have anti-inflammatory properties as well as brain-enhancing properties which could help prevent neurological and cognitive conditions such as Parkinson’s Disease, Alzhemier’s Disease, multiple sclerosis, chronic pain, and seizures. 

Potential Risks of Eating Chia and Hemp Seeds

While both chia seeds and hemp seeds are considered healthy and safe, there can be risks associated with them. You will want to consider these before adding them into your diet, and if you’re uncertain, always consult your medical provider.

Digestive Upset

Increasing fiber should be done slowly, as too much too fast can cause gastrointestinal irritation. Chia seeds are higher in fiber than hemp seeds. However, when introducing either seed to your diet, go low and slow to avoid pain, bloating^[9], or other stomach irritation.

Allergies

Anyone with a nut or seed allergy should avoid both chia and hemp seeds. Allergies can be life threatening for those affected, so if you are allergic, be sure to read labels of packaged foods to be sure no hemp or chia seeds are present.

Blood Thinners

The omega-3 fatty acids found in both chia and hemp seeds can work as a blood thinner. This may not be problematic for most people, however if you are already on blood-thinning medications, it would be best to avoid seeds.

Choking Hazard

Tiny seeds, such as chia seeds and hemp seeds, can be choking hazards, especially for the elderly, young children, and anyone else who may have trouble swallowing. Chia seeds particularly, because they expand when they come into contact with liquid, can be especially dangerous.

How To Eat Hemp Seeds and Chia Seeds

Hemp Seeds

Hemp seeds can be eaten whole or ground into powder form. Try:

• Sprinkling the seeds into smoothies, cereal, oatmeal, yogurt, or on top of salads.
• Adding the seeds to baked goods, either mixed into the batter or sprinkled on top.
• Milking the seeds to make hemp milk.
• Pressing the seeds into  butter or oil to make hemp butter or hemp seed oil.
• Adding the seeds into a trail mix of other nuts and seeds. 

Chia Seeds

Chia seeds can be eaten whole, in a pudding, or ground into powder form. Try:

• Sprinkling chia seeds into smoothies, cereal, oatmeal, yogurt, or on top of salads.
• Adding chia seeds to baked goods, either mixed into the batter or sprinkled on top.
• Adding chia seeds to water to make chia seed water.
• Adding chia seeds to milk and including berries and sweetener to make chia seed pudding.
• Adding chia seeds into a trail mix of other nuts and seeds.

Conclusion

Chia seeds vs. hemp seeds: Which one is better? They both taste similar, with a mild, nutty flavor. It is  difficult to say which is better because both chia and hemp seeds are delicious and small, and both come packed with nutrients in the form of vitamins, minerals, antioxidants, healthy fats, protein, dietary fiber, and complex carbohydrates. Each seed has slightly more or less of certain nutrients. If you’re looking for more protein or fat, go with hemp seeds, but if you want more fiber, go with chia seeds.

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