Hemp Seeds vs Chia Seeds: A Truly Helpful Run-Through
When I think about hemp seeds and chia seeds, I’m reminded of how these tiny superfoods pack a punch in nutritional benefits.
Both have a unique profile that contributes significantly to a healthy diet, but they offer different benefits.
Hemp seeds are known for their high protein content and perfect balance of essential fatty acids, while chia seeds are celebrated for their fibre and omega-3 fatty acids content.
Below, I go through everything you need to know: hemp seeds vs chia seeds. Literally.
But first, I pulled some important and helpful information so you can get the important bits of info very quickly at a glance.
Just keep scrolling!
(If you are interested in seeds, you cannot skip checking my article on hemp seeds vs flax seeds!).
Hemp seeds vs chia seeds at a glance
Hemp seeds
- 💪 Protein champion: Boasting 31.56g of protein per 100g, these seeds are your muscle’s best friend.
- 🌞 Energiser: Wave goodbye to energy lows with hemp’s sustained vitality.
- ❤️ Heart’s friend: Rich in omega fatty acids, keeping your cardiovascular health in top shape.
Chia seeds
- 🧠 Omega-3 master: With an impressive omega-3 content, chia seeds are a boon for brain health.
- 🕒 Feel full longer: Thanks to their high fibre content, they help manage hunger and aid in digestion.
- 💧 Hydration hero: Their unique ability to absorb water keeps you hydrated and feeling full.
Want more details? Keep scrolling!
How to welcome them into your life
In the kitchen
- Breakfast boost: Add to yoghurts or smoothies for a morning nutrient splash.
- Lunch & dinner delights: Sprinkle over salads or incorporate into dressings for an omega-3 boost.
- Snack time!: Energise your snack times with chia pudding or hemp seed energy balls.
Beauty & wellness
- Glow enhancer: Use hemp seed oil for naturally radiant skin. Perfect for mature and oily/combination skin.
- Hydration plus: Chia seeds in your diet can promote better skin hydration.
Quick tips
- Storage Wisdom: A cool, dark place keeps them fresh and nutrient-rich.
- Purity Matters: Opt for organic, non-GMO seeds for the purest quality.
- Gradual Introduction: If new to seeds, start small to see how your body responds.
Did you know?
- Hemp hearts: The tender, nutrient-packed core of the hemp seed.
- Chia gel: When soaked, chia seeds form a gel, great for hydration and as an egg substitute.
Inspiration at your fingertips
- DIY Hemp milk: Perfect for lattes or morning cereals.
- Chia seed pudding: A delicious, nutrient-rich snack or breakfast option.
Why choose? Incorporate both!
Hemp and chia seeds each offer unique health benefits and flavours. Why limit yourself?
Ok, let’s go straight into the details now.
So, to find out more about these wonderful seeds, just keep scrolling!
In this post there will be affiliate links taking you to Amazon.
My recommended organic chia seeds by BetterBody foods (Non-GMO!).
My recommended organic hemp seeds by Manitova Harvest (Non-GMO!).
About hemp seeds and chia seeds
Both hemp seeds and chia seeds are powerhouses in their own right. They offer a range of health advantages that can support your overall well-being.
I’ll guide you through their unique benefits and also show you how they can be a vital part of your diet.
Such a rich history
The relationship between humans and these seeds stretches back thousands of years.
Chia seeds were a staple in the diets of the Aztecs and Mayans, while hemp seeds have been cultivated around the world for their versatile uses, including nutrition.
It’s a testament to their lasting value that these seeds continue to be a significant part of our diets today, don’t you think?
Hemp seeds vs chia seeds for weight loss
Both seeds offer unique benefits that can support weight management in different ways.
Hemp seeds
Hemp seeds, derived from the Cannabis sativa plant, are a powerhouse of fat and protein, including an incredible 10 grams of protein per serving.
They are also a rich source of omega-3 fatty acids, which have been shown to protect the body by reducing inflammation and supporting heart health.
Protein content: A high protein content can help build and repair muscle, especially if you’re including exercise in your weight loss plan. Protein is also known for its satiety-inducing properties, which can help reduce overall calorie intake.
Healthy fats: The omega-3 and omega-6 fatty acids in hemp seeds can help improve metabolism and reduce inflammation, potentially aiding in weight loss.
Chia seeds
Chia seeds boast an impressive soluble fibre content, which not only aids in regulating blood sugar levels but also contributes to maintaining a healthy weight by promoting a feeling of fullness.
Their gel-like texture, when mixed with liquids, makes them a natural thickener for recipes like chia pudding.
Fibre content: The high fiber content can help regulate the digestive system, reduce appetite, and lower the risk of overeating.
Hydration: When soaked, chia seeds absorb water and expand, which can help keep you hydrated and feeling full for longer periods.
Both seeds are absolute champions in their rights. Hemp seeds offer a balanced ratio of omega-6 to omega-3 fatty acids, beneficial for brain function and reducing inflammation, and chia seeds are a significant source of calcium for bone health.
I go through absolutely everything else you need to know about both seeds below.
Keep reading.
Hemp seeds vs chia seeds: nutritional content
Nutritional content comparison per 100g
| Nutrient | Hemp Seeds | Chia Seeds |
|---|---|---|
| Calories | 553 kcal | 486 kcal |
| Protein | 31.56 g | 16.54 g |
| Total Fat | 48.75 g | 30.74 g |
| Carbohydrates | 8.67 g | 42.12 g |
| Fiber | 4 g | 34.4 g |
| Sugars | 1.5 g | 0 g |
| Calcium | 70 mg | 631 mg |
| Iron | 7.95 mg | 7.72 mg |
| Magnesium | 700 mg | 335 mg |
| Phosphorus | 1650 mg | 860 mg |
| Potassium | 1200 mg | 407 mg |
| Zinc | 9.9 mg | 4.58 mg |
| Omega-3 fatty acids | 9.3 g | 17.83 g |
| Omega-6 fatty acids | 28.9 g | 5.84 g |
Comparing hemp seeds to chia seeds is like looking at two winners of nutrition.
Each has its strengths, making them both invaluable additions to a healthy diet.
From omega-3 and omega-6 fatty acids to protein and fibre, these seeds complement each other and can enrich our diets in various ways.
Hemp seeds and protein
Hemp seeds are a true protein powerhouse, offering all nine essential amino acids that our bodies cannot produce.
This makes them an excellent protein source for vegetarians and vegans.
With about 10 grams of protein in just three tablespoons, they’re a fantastic way to boost your protein intake in a natural and digestible form.
Chia seeds and Omega-3
Chia seeds stand out for their remarkable calcium and omega-3 fatty acid content, especially alpha-linolenic acid (ALA), which is essential for brain health.
Just a single ounce of chia seeds provides a substantial amount of this vital nutrient, supporting heart health and reducing inflammation.
Hemp Seeds and Omega-6 and Omega-3 fatty acids
Hemp seeds boast a balanced ratio of omega-6 to omega-3 fatty acids. This is a rarity in plant-based sources.
This balance is key to promoting heart health and supporting the immune system.
Their rich omega profile makes them an essential part of a heart-healthy diet!
Chia seeds’ fibre advantage
Both hemp and chia seeds contribute significantly to digestive health through their fibre intake.
Chia seeds, in particular, are high in fibre, with about 10 grams of fibre in just two tablespoons, promoting gut health and regularity.
Chia seeds and soluble fibre
Chia seeds are high in fibre, particularly soluble fibre, which has numerous benefits for digestive health.
This type of fibre absorbs water, expanding in the stomach and helping to keep you feeling full longer.
It’s also beneficial for managing blood sugar levels and supporting heart health.
Hemp seeds and digestive health
While hemp seeds may not boast as high fibre content as chia seeds, they still play a valuable role in supporting digestive health.
Their fibre content helps to promote regularity and a healthy gut.
Additionally, the protein and healthy fats in hemp seeds contribute to overall well-being.
Wow.
We’ve covered LOADS.
Let’s keep going with the health benefits. Hang on in there.
Affiliate links to Amazon:
My recommended organic chia seeds by BetterBody foods (Non-GMO!).
My recommended organic hemp seeds by Manitova Harvest (Non-GMO!).
Hemp seeds vs chia seeds: health benefits
Health benefits of hemp seeds
Hemp seeds are renowned for their impressive nutritional profile and offer a wide range of health benefits.
- Rich in essential fatty acids: Hemp seeds have a perfect balance of omega-6 to omega-3 fatty acids, which supports heart health and helps reduce inflammation.
- Complete protein source: They contain all nine essential amino acids, making them a great protein source for vegetarians and vegans.
- Promotes digestive health: The seeds are a good source of both soluble and insoluble fibre, aiding in digestion and promoting gut health.
- Supports healthy skin: The omega-3 and omega-6 fatty acids in hemp seeds can help to improve skin conditions and reduce dryness and irritation.
- May reduce the risk of heart disease: The nutrients in hemp seeds, like arginine, can help to reduce blood pressure and decrease the risk of heart disease.
- Rich in vitamins and minerals: They are a good source of vitamin E, magnesium, phosphorous, and potassium, which are essential for various bodily functions.
- Anti-inflammatory properties: Contains gamma-linolenic acid (GLA), which has been linked to reduced inflammation.
- May aid in weight management: High in protein and fibre, hemp seeds can help you feel full longer, potentially aiding in weight management efforts.
Health benefits of chia seeds
Chia seeds are a versatile superfood packed with essential nutrients, offering numerous health benefits. Here are some of the key advantages:
- High in Omega-3 fatty acids: Chia seeds are rich in alpha-linolenic acid (ALA), promoting heart health and reducing inflammation.
- Excellent source of fibre: They provide a substantial amount of fibre, which aids in digestion, enhances gut health, and promotes a feeling of fullness.
- Rich in antioxidants: Chia seeds are loaded with antioxidants that help protect the body from free radicals and reduce the risk of chronic diseases.
- Bone health: They are high in calcium, magnesium, and phosphorus, which are vital for bone health and maintaining bone density.
- Protein-rich: Chia seeds contain a good amount of protein for a plant-based food, including all nine essential amino acids.
- Blood sugar regulation: The fibre in chia seeds can help regulate blood sugar levels by slowing down the rate at which sugar is absorbed into the bloodstream.
- Heart health: The high fibre, omega-3, and protein content in chia seeds can contribute to cardiovascular health by lowering blood pressure and reducing inflammation.
- Hydration and electrolyte balance: When soaked, chia seeds absorb water and can help maintain hydration and electrolyte balance in the body.
Health benefits of both, comparison table:
| Benefit | Hemp Seeds | Chia Seeds |
|---|---|---|
| Heart Health | Omega-6 and omega-3 in a 3:1 ratio, ideal for cardiovascular health. | High in omega-3 fatty acids, which can help reduce heart disease risk. |
| Digestive Health | High in both soluble and insoluble fibre, promoting gut health. | Extremely high in fibre, aiding in digestion and promoting bowel regularity. |
| Protein Quality | Contains all nine essential amino acids, making it a complete protein source. | Contains all nine essential amino acids but lower in protein content compared to hemp seeds. |
| Weight Management | Protein and fibre content may help in feeling full and reducing appetite. | High fibre content can absorb water, expand in the stomach, and increase the feeling of fullness, aiding in weight loss. |
| Bone Health | Good source of magnesium and phosphorus, which are important for bone health. | Calcium-rich, which is crucial for bone health and preventing osteoporosis. |
| Anti-inflammatory | Gamma-linolenic acid (GLA) in hemp seeds has anti-inflammatory properties. | Omega-3 fatty acids can reduce inflammation, potentially benefiting conditions like arthritis. |
| Skin Conditions | GLA and omega fatty acids can help improve skin conditions and reduce dryness. | Antioxidants and omega-3s can improve skin health by reducing inflammation and dryness. |
The above table summarises the key nutritional differences and health benefits of hemp seeds and chia seeds.
Hemp seeds and chia seeds for heart health
Keeping our hearts healthy is something we all aim for, and believe it or not, the seeds we choose to eat can play a big part in that.
Both hemp and chia seeds are packed with nutrients that our hearts love, making them great choices for anyone looking to support their cardiovascular health.
Hemp seeds support cardiovascular wellness
Hemp seeds are a fantastic source of arginine, an amino acid that produces nitric oxide in our bodies.
Nitric oxide is fantastic for our arteries, helping them relax and reducing blood pressure.
This can lead to a healthier heart and lower risk of heart disease.
Plus, the gamma-linolenic acid found in hemp seeds has been linked to reduced inflammation, which is also great news for our hearts.
Chia seeds are also good for the heart
Chia seeds are little but mighty when it comes to omega-3 fatty acids, especially alpha-linolenic acid (ALA).
These omega-3s can help lower our bad cholesterol levels, stabilise blood pressure, and reduce heart disease risk.
Adding chia seeds to our diet is an easy way to give our hearts the love they deserve. They’re also incredibly versatile in recipes.
Affiliate links to Amazon:
My recommended organic chia seeds by BetterBody foods (Non-GMO!).
My recommended organic hemp seeds by Manitova Harvest (Non-GMO!).
Incorporating hemp and chia seeds into your diet (and some creative dishes!)
Exploring the culinary world of hemp and chia seeds opens up a treasure trove of delicious and nutritious options, literally!
From breakfast to dinner, there are countless ways to include these seeds in our diets.
Breakfast to dinner
Starting our day with hemp or chia seeds can give us an energy boost.
Whether we’re sprinkling them on salads, blending them into smoothies, or adding them to our baking, these seeds are versatile kitchen staples.
Sprinkling seeds on oatmeal is a must!
Oatmeal is a breakfast favourite for many of us. Easy and delicious in the morning. Adding hemp or chia seeds can turn this classic dish into a nutritional powerhouse.
The seeds not only add a signature texture but also boost the meal’s protein and omega-3 fatty acid content.
It’s a simple yet effective way to start our day on a heart-healthy note.
Snacks and smoothies
For those of us always on the go, hemp seeds and chia seeds can be the perfect ingredients to elevate our snacks and smoothies.
Their nutritional content can keep us fueled and focused throughout the day.
These are power-packed smoothie recipes
Adding hemp seeds or chia seeds to our smoothies can turn them into nutrient-dense treats.
Whether it’s a green detox smoothie or a berry blast, these seeds blend seamlessly, enriching our drinks with omega-3s, protein, and fibre, which are all crucial for supporting heart health and maintaining energy levels.
Healthy snacks for on-the-go
For those moments when we need a quick snack, energy balls made with hemp or chia seeds, oats, and nuts can be a lifesaver!
They’re not only delicious but also packed with ingredients that are great for our skin health and supporting heart health.
It’s the perfect way to snack smart and keep our bodies happy.
The versatility of hemp and chia seeds means we can get creative in the kitchen.
From hearty hemp seed pesto to chia seed pudding, the possibilities are endless.
These seeds can be incorporated into a variety of recipes, making it easy to enjoy their health benefits and delicious flavours at any meal.
Exploring creative ways to incorporate hemp seeds and chia seeds into my diet keeps mealtime exciting.
From breakfast bowls to nutritious smoothies, these seeds add a nutritional punch to any dish.
Hemp seed make delicious meals
Hemp seeds add a nutty flavour and protein boost to dishes.
You can enjoy experimenting with hemp seed-based dressings for salads and sprinkling them on avocado toast, as an example.
Their versatility in recipes makes them a staple in any kitchen for creating nutritious and delicious meals.
Chia seed treats!
Chia seeds can transform any kitchen into a creative studio, especially when it comes to baking.
These tiny seeds blend seamlessly into baked goods, offering a nutritional boost without altering the taste.
For vegans like me (I do eat eggs though), they’re a godsend as an egg substitute, thickening batters while infusing them with fibre and omega-3s.
From chia seed pudding to energy bars, the versatility of chia is unmatched, making every treat not only delicious but also heart-healthy!
A little summary on hemp seeds vs chia seeds
For weight management
As mentioned above, when it comes to managing our weight, both hemp and chia seeds can be ideal.
They’re both rich in protein and healthy fats, which help keep us feeling full longer.
This means we’re less likely to snack on unhealthy foods, helping us stick to a healthy lifestyle more easily.
Chia seeds for weight loss (by keeping you full)
As we have seen, chia seeds are packed with fibre, which absorbs water and expands in our stomachs, making us feel full for longer periods.
This can help reduce our food intake and support weight loss efforts.
Plus, the protein in chia seeds can help reduce appetite and food intake even further, making them a powerful ally in achieving a healthy weight.
Hemp seeds can also support weight goals
Hemp seeds are not only rich in protein but also provide a healthy dose of dietary fibre, contributing to feelings of fullness and aiding in digestion.
This combination makes them an excellent choice for anyone looking to maintain or achieve a healthy weight.
Their nutty flavour and versatile nature make them an easy addition to any meal, supporting our weight goals deliciously.
Shopping & storage tips for maximum freshness
Below, a few tips on buying and storing these seeds.
Where to find hemp and chia seeds
Thankfully, hemp and chia seeds are now widely available, and we can find them in health food stores, supermarkets, and online platforms.
I buy them from my local supermarket OR the natural food store at the top of where I live.
Whether we’re looking for organic options or the best value for money, there’s a wide variety to choose from, making it easy to add these nutritional powerhouses to our pantry.
Navigating stores and online platforms
Finding hemp seeds and chia seeds is easier than ever before.
I start my search at local health food stores, as they often have a wide range of options but I must admit they might not be as fresh. Supermarkets turnover are faster so I find products are fresher. It might be different where you live.
For those who prefer shopping from the comfort of their home, numerous online platforms offer these seeds in various quantities.
Make sure to read customer reviews and check for organic certifications to ensure you’re getting the best quality.
My recommended organic chia seeds by BetterBody foods (Non-GMO!).
My recommended organic hemp seeds by Manitova Harvest (Non-GMO!).
Keep your seeds fresh and tasty!
To keep my hemp and chia seeds tasting fresh, I store them in airtight containers.
This simple step helps maintain their nutritional value and prevents them from going rancid.
Storage hacks for hemp and chia seeds
- Refrigerator Storage:
- Store hemp and chia seeds in airtight containers.
- Place them in the refrigerator to significantly prolong their freshness.
- Freezing for Longevity:
- For those who do not use their seeds quickly, freezing is an excellent option.
- Freezing retains the nutritional content of the seeds.
- Keeps the seeds fresh for months, ensuring you always have fresh seeds available.
FAQs
Many people have questions about hemp seeds and chia seeds, especially regarding their health benefits and how to use them.
Many still wonder about their nutritional content, their role in promoting skin health, and how they can fit into various diets.
I’ve answered these questions below to help you make informed decisions about incorporating these seeds into your daily routine!
Can they be interchanged in recipes?
Yes, hemp seeds and chia seeds can often be interchanged in recipes, depending on the desired texture and nutritional goals.
While they both offer unique nutritional benefits, such as high fibre content in chia and protein richness in hemp, they can complement each other in dishes.
For instance, you can use chia seeds as an egg substitute in baked goods due to their ability to form a gel and sprinkle hemp seeds on salads for an extra protein boost.
The ideal serving size for optimal health benefits
I find that the ideal serving size for hemp seeds is about two to three tablespoons per day, while for chia seeds, one to two tablespoons are sufficient.
This amount ensures I’m getting a good dose of their essential nutrients, like omega-3 fatty acids from chia seeds and protein from hemp seeds.
Adjusting the serving size based on personal health goals and nutritional needs is crucial for maximizing their benefits.
Beyond hemp and chia: Enter flax seeds!
While hemp and chia seeds should be staples in any kitchen, please don’t overlook flax seeds! I have written EXTENSIVELY about them.
Flax seeds also offer impressive health benefits, particularly for heart and skin health.
Flax seeds vs hemp seeds vs chia seeds
Comparing hemp, chia, and flax seeds shows that each has unique nutritional profiles.
This diversity is beneficial for tailoring any diet to meet specific health needs. Just think of different ways to incorporate each of the seeds to your daily routine.
It might take a little while at first… but eventually, you’ll find ways to consume each of the seeds.
Please persist! It has taken me a long time to incorporate new healthy habits but I see them slowly sip in, day by day.
A comparative look
Flax seeds stand out for their lignan content, which is great for skin health and might have anti-cancer properties, while hemp seeds are a protein powerhouse, and chia seeds are loaded with calcium as well as omega-3 fatty acids.
Each seed has its speciality, but they all contribute to a balanced diet.
Rotating between these seeds in your meals to ensures you’re getting a variety of essential nutrients.
With chia seeds you get fibre and calcium. Hemp seeds contain all nine essential amino acids, making them a rare plant-based source of complete protein. Flax seeds are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, and lignans. They are unique in their ability to support hormonal balance and cardiovascular health.
| Seed Type | Distinguishing Property | Key Nutritional Benefit |
|---|---|---|
| Chia Seeds | Absorb up to 12 times their weight in liquid, forming a gel | High in fibre and calcium |
| Hemp Seeds | Optimal ratio of omega-6 to omega-3 fatty acids (3:1) | High in complete protein |
| Flax Seeds | High content of ALA (omega-3) and lignans | Supports hormonal balance and heart health |
Here’s an example of what happens when you add each to your daily routine, how much to incorporate, and the properties you’re taking in:
Chia seeds
- How much: 1-2 tablespoons per day.
- Properties taken in: High fibre, omega-3 fatty acids (ALA), calcium, and the ability to absorb water, which can aid in hydration and feeling fuller longer.
- Impact: Adding chia seeds to your breakfast or smoothie can improve digestive health, support bone health due to their high calcium content, and help maintain satiety, which can aid in weight management.
Hemp seeds
- How much: 2-3 tablespoons per day.
- Properties taken in: Complete protein, optimal ratio of omega-6 to omega-3 fatty acids, essential minerals like magnesium and iron.
- Impact: Sprinkling hemp seeds on your salad or yoghurt can enhance protein intake, making it especially beneficial for vegetarians and vegans. The balanced omega fatty acids can support heart health and reduce inflammation.
Flax seeds
- How much: 1-2 tablespoons per day, ground.
- Properties taken in: Omega-3 fatty acids (ALA), lignans (antioxidants with phytoestrogen properties), high fibre.
- Impact: Incorporating ground flax seeds into your diet can improve cardiovascular health by lowering cholesterol levels, support digestive health due to their fibre content, and potentially balance hormones thanks to lignans.
Hemp seeds and chia seeds: My final verdict for health impact
After exploring the nutritional content and health benefits of hemp seeds and chia seeds, it’s clear they both have a significant impact on health.
They offer a range of essential nutrients that support overall well-being, making them a valuable addition to any diet.
The ultimate choice for your health goals
Choosing between hemp seeds and chia seeds ultimately depends on personal health goals and nutritional needs.
Both are excellent choices for anyone looking to enhance their diet.
Matching seeds to your nutritional needs
I consider my nutritional needs when deciding between hemp seeds and chia seeds.
If I’m looking for more protein, I lean towards hemp seeds.
For a boost in omega-3 fatty acids, chia seeds are my go-to.
Understanding their nutritional content helps me make the best choice for my health goals.
Both hemp seeds and chia seeds stand out as exceptional sources of plant-based protein. This makes them invaluable to my vegan lifestyle, providing me with essential amino acids that are hard to come by in a plant-based diet!
Weighing their benefits, it’s clear that both seeds have a rightful place in my pantry, each bringing unique nutritional profiles that support my health in many ways.
Embrace variety for holistic health!
In my quest for holistic health, I’ve learned the importance of incorporating a variety of seeds into my diet.
Hemp seeds and chia seeds, with their distinct nutritional profiles, play incredibly important roles in my nutritional day-by-day eating habits.
By rotating these seeds and exploring their culinary uses, I ensure my body receives a wide variety of nutrients. Being vegan, this is so important to me!
This variety not only enriches my diet but also makes every meal an exciting adventure in healthful eating, proving that variety truly is the spice of life.
Yes, it does take time to get used to the new textures and flavours as well as to create the habits of daily seed intake.
But, with time, it happens.
Here are my affiliate links to Amazon once more:
My recommended organic chia seeds by BetterBody foods (Non-GMO!).
My recommended organic hemp seeds by Manitova Harvest (Non-GMO!).
Let’s connect and grow together!
Found an incredible hemp or chia recipe?
Share your discoveries and tips below.
Help us build a community passionate about health and nutrition.
Together, we can make every meal a step towards optimal health, one seed at a time!
