Hemp Seeds Vs. Chia Seeds

There’s no lack of functional foods on the shelves, but hemp seeds and chia seeds are two of the most popular. Both are tiny, versatile, and nutrient-dense, but they’re not the same. 

Here’s a closer look at how they compare in nutrition, benefits, and how to use them.

What are hemp seeds?

Hemp seeds are small beige seeds from the hemp plant. 

• Protein: Hemp seeds are one of the few plant foods that provide complete protein, containing all nine essential amino acids. They’re particularly higher in protein than chia seeds.
• Healthy fats: They’re rich in unsaturated fatty acids, particularly omega-6 and omega-3s.
• Texture & flavour: Soft, nutty, and slightly earthy, making them easy to sprinkle into meals without altering the flavour too much.

What are chia seeds?

Chia seeds are tiny black or white seeds from the Salvia hispanica plant, part of the mint family. They’ve been used for centuries as a functional food thanks to their nutrient content.

• High fibre: Chia seeds are one of the best plant sources of dietary fibre, especially soluble fibre, which supports digestion and helps you feel full.

• Rich in omega-3s: They’re a top plant-based source of ALA omega-3 fatty acids.
• Antioxidants: Chia seeds naturally contain antioxidants that help protect against free radical damage.
• Gel-forming: When mixed with liquid, chia seeds expand into a gel, perfect for chia pudding, overnight oats, or thickening smoothies.

Health Benefits

Both seeds offer excellent health benefits:

• Hemp seeds: Support muscle building and recovery due to their complete protein content, and promote heart health thanks to healthy fats.
• Chia seeds: Aid digestion with their fibre, support satiety and blood sugar control, and provide antioxidant protection.

How to use them

• Blend into smoothies, protein shakes, and salad dressings
• Make chia pudding or hemp seed energy bites
• Add to baked goods for extra crunch and nutrition
• Sprinkle on cereal, yogurt, or salads

Note: if you are not a fan of the texture, try blending them down into a powder!

Which one should you choose?

It depends on your goals:

• Choose hemp seeds if you’re looking for more protein and healthy fats.

• Choose chia seeds if you want more fibre, antioxidants, and omega-3s.
• Use both together for a nutrient boost that accomplishes it all: protein, fibre, and healthy fats.

FAQ’s: Hemp Seeds Vs. Chia Seeds

Bottom Line

Hemp seeds and chia seeds each bring something different to the table. Hemp seeds deliver more protein and heart-healthy fats, while chia seeds offer fibre, antioxidants, and omega-3s. 

The best choice depends on your personal nutrition goals, but for most people, using both in rotation (or even together) is the simplest way to maximize their benefits.

Next Read:

1. Higher Fibre Bread
2. Flax Seeds vs. Hemp Seeds
3. Does Olive Oil Have Omega-3?

Written By Vivian Pilibbossian, Nutrition Student

Edited by Juliana Crimi, RD, MHSc