Chia seeds vs Flaxseed: nutrition compared
Chia seeds has over 3× the manganese, over 2× the calcium, over 2× the niacin of Flaxseed per 100 g. Flaxseed has over 2× the selenium of Chia seeds. Chia seeds is lower in calories (486 vs 534 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Chia seeds 1 oz (28 g), Flaxseed 1 tbsp, whole (10 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Chia seeds / serving | Flaxseed / serving | Chia seeds / 100 g | Flaxseed / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 138 6.9% | 55 2.8% | 486 | 534 |
| Protein (g) | 4.8 9.6% | 1.9 3.7% | 17 | 18 |
| Total fat (g) | 9.3 12% | 3.8 4.9% | 32.9 | 37.3 |
| Saturated fat (g) | 0.9 4.7% | 0.3 1.7% | 3.3 | 3.3 |
| Monounsaturated fat (g) | 0.7 | 0.6 | 2.3 | 5.9 |
| Polyunsaturated fat (g) | 6.7 | 2.5 | 23.7 | 24.7 |
| Omega-3 (ALA+EPA+DHA) (g) | 5.05 | 2 | 17.83 | 19.42 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 10.9 3.9% | 3.5 1.3% | 38.3 | 34.4 |
| Fiber (g) | 9.8 35% | 2.4 8.5% | 34.4 | 23.1 |
| Calcium (mg) | 169 13% | 24 1.8% | 595 | 230 |
| Iron (mg) | 1.7 9.5% | 0.6 3.3% | 6 | 5.8 |
| Magnesium (mg) | 93 22% | 38 9.1% | 326 | 372 |
| Phosphorus (mg) | 196 16% | 57 4.6% | 691 | 556 |
| Potassium (mg) | 182 3.9% | 82 1.7% | 642 | 793 |
| Sodium (mg) | 5 0.2% | 4 0.2% | 16 | 37 |
| Zinc (mg) | 1.6 14% | 0.5 4.4% | 5.6 | 4.7 |
| Copper (mg) | 0.44 49% | 0.14 15% | 1.57 | 1.34 |
| Manganese (mg) | 2.14 93% | 0.25 11% | 7.56 | 2.4 |
| Selenium (µg) | 15.6 28% | 14 25% | 55.2 | 136 |
| Vitamin C (mg) | 0.5 0.5% | 0.1 0.1% | 1.6 | 0.6 |
| Vitamin E (mg) | 0.14 0.9% | 0.03 0.2% | 0.5 | 0.31 |
| Thiamin (B1) (mg) | 0.14 12% | 0.06 4.6% | 0.5 | 0.54 |
| Riboflavin (B2) (mg) | 0.05 3.7% | 0.02 1.3% | 0.17 | 0.16 |
| Niacin (B3) (mg) | 2.5 15% | 0.4 2.4% | 8.7 | 3.8 |
| Folate (DFE) (µg) | 14 3.5% | 4 1.1% | 49 | 41 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170554 and #169414.
Frequently asked questions
Which is healthier, Chia seeds or Flaxseed?
Chia seeds has over 3× the manganese, over 2× the calcium, over 2× the niacin of Flaxseed per 100 g. Flaxseed has over 2× the selenium of Chia seeds. Chia seeds is lower in calories (486 vs 534 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Chia seeds scores 65 and Flaxseed scores 48. Which is 'healthier' depends on what you need more of.
Which has more protein, Chia seeds or Flaxseed?
Flaxseed: 17 g per 100 g for Chia seeds vs 18 g for Flaxseed (4.8 vs 1.9 g per serving).
Which has fewer calories, Chia seeds or Flaxseed?
Chia seeds: 486 kcal per 100 g for Chia seeds vs 534 kcal for Flaxseed (138 vs 55 kcal per serving).
Chia seeds nutrition facts · Flaxseed nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.