Chia seeds vs Flax seeds
Two omega-3-rich seeds, both dried. Chia is higher in fibre and calcium and gels in liquid; flax carries a bit more protein and the same omega-3 (best ground to absorb it). Chia for the gel and calcium, flax for a nutty, ground topping.
Chia seeds and Flax seeds, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Chia seeds · per 100 g | Flax seeds · per 100 g | |
|---|---|---|
| Calories | 486 | 534 |
| Protein | 16.5 g | 18.3 g |
| Fat | 30.7 g | 42.2 g |
| Carbs | 42.1 g | 28.9 g |
| Fiber | 34.4 g | 27.3 g |
| Sugars | no data | 1.6 g |
| Sodium | 16 mg | 30 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 631 mg | 255 mg |
| Folate | 49 µg | 87 µg |
| Iron | 7.7 mg | 5.7 mg |
| Magnesium | 335 mg | 392 mg |
| Niacin | 8.8 mg | 3.1 mg |
| Phosphorus | 860 mg | 642 mg |
| Potassium | 407 mg | 813 mg |
| Riboflavin | 0.2 mg | 0.2 mg |
| Thiamin | 0.6 mg | 1.6 mg |
| Vitamin A | no data | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | no data | 0.5 mg |
| Vitamin C | 1.6 mg | 0.6 mg |
| Vitamin D | no data | 0 µg |
| Vitamin E | 0.5 mg | 0.3 mg |
| Vitamin K | no data | 4.3 µg |
| Zinc | 4.6 mg | 4.3 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Chia seeds or Flax seeds better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.