Chia Seed vs Flax Seed Benefits You Need to Know

Updated on August 4, 2025

It’s quite easy to tell chia seeds and flax seeds apart unless, of course, you’ve never seen them before. I’ve been baking with both for years, especially in my granola and multigrain bread. Funny enough, I never thought to look deeper into their actual benefits until recently. If you’re here reading this, chances are we’re wondering the same thing.

In this post, I’ll walk you through what chia and flax seeds are, compare their nutritional benefits, and help you decide which one’s better (if either). Let’s get into it.

Labeled as Superfood

Chia seeds have been recognized as a superfood or super seed for their high concentration of essential nutrients, vitamins, and minerals your body needs. Even though chia seeds earned this superfood label much earlier, flax seeds are not too far behind as they too have caught nutritionists’ attention for their high nutritive profile.

Superfood is mainly a marketing term for food claimed to provide health benefits due to the remarkable nutrient density. Superfood or superhype, you and I need to know what’s so impressive about chia seeds and flax seeds.

For those who don’t know exactly what chia seed is, as well as flax seed, I explain briefly here.

What is Chia Seed

Chia seeds are tiny, slightly oval-shaped seeds and come from the flowering plant believed originated from Central America. Sometimes called Salba seeds, they are available in black or white varieties though black chia seeds are more common. 

Chia is a Mayan word for strength, and these seeds were an important food for Mayans and Aztecs in former times.

In terms of taste, well, chia seeds are bland and tasteless.

What About Flax Seeds

Flax seeds, sometimes spelled flaxseed, are slightly bigger than chia seeds but flatter with a lightly nutty flavour.

I found an article written by Tish Davidson on encyclopedia.com that mentioned flax plant originated in India but has since been farmed across the globe. Archeologists discovered evidence that flax was cultivated in ancient Babylon as early as 3,000 b.c.

Not trying to confuse you, flaxseed may be called linseed depending on how they’re used. When consumed as a food, you call it flaxseed. Flax is referred to as linseed when used for other purposes. 

Linseeds are primarily used to make linseed oil, which is used in paint as well as in the textile and paper-making industries. Also, used in animal feed.

Chia Seed vs Flax Seed. Nutrition at a Glance

Here’s a quick comparison based on a 28 g (about 3 tablespoons) serving:

	Chia Seeds	Flax Seeds
Calories	138	151
Total Fats	8.7g | 11% DV | 89% unsaturated fats	12g | 15% DV | 91% unsaturated fats
Total Carbohydrates	12g | 4% DV	8.2g | 3% DV
Fibre	9.7g | 35% DV	7.7g | 28% DV
Protein	4.7g | 9% DV	5.2g | 10% DV
Niacin	16% DV	5% DV
Thiamine	15% DV	39% DV
Phosphorus	35% DV	26% DV
Manganese	34% DV	31% DV
Copper	29% DV	38% DV
Selenium	28% DV	13% DV
Magnesium	24% DV	28% DV
Calcium	14% DV	6% DV
Iron	12% DV	9% DV
Zinc	12% DV	11% DV

As you can see, most notably is the fibre content of these seeds. Chia seeds are slightly higher in fibre but have fewer calories and lower in protein.

The amount of phosphorus, manganese, copper, and magnesium in both are impressive too though there are slight differences between them. 

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How Do Chia Seeds and Flax Seeds Benefit Your Health

Chia and flax seeds when eaten as part of a balanced diet may help support your health in several ways. Let’s find out how you benefit from the nutrients.

1. Fibre for Digestion, Constipation & Blood Sugar Control

Digestion is an important function in your body because it helps break down the foods so that you’re able to absorb the nutrients. Imagine you having digestive issues, your body won’t be able to obtain all the necessary nutrients. Hence, unhealthy side effects arise including constipation and diarrhoea.

Constipation and diarrhoea are two common health issues related to poor digestion. The high fibre content of chia and flax seeds may help relieve constipation and diarrhoea (1).

In addition, fibre helps stabilize blood sugar levels and offers some protection against type 2 diabetes. All fibres can slow the absorption of sugar hence help prevent blood sugar spikes.

Studies have linked fibre-rich chia seeds and flax seeds to lower the risk of developing type 2 diabetes (1, 2, 3). 

There are two types of fibre and both chia and flax seeds have them.

1. Soluble fibre dissolves in water, forming a gel in your digestive tract. It binds digestive waste, reducing diarrhoea.

2. Insoluble fibre does not dissolve in water and passes through your digestive tract without changing much. This adds bulk to your stools making them easier to pass.

2. Healthy Fats for Cholesterol & Heart Health

Saturated fats and trans fats are BAD for you. The good guys, monounsaturated fats and polyunsaturated fats are known to be “good fats” and also referred to as “heart-healthy” fats. This is because they are good for your cholesterol and heart.

Fats found in chia and flax seeds are mostly healthy unsaturated fats (refer to the table above).

Monounsaturated fats. Studies have consistently shown that eating foods containing monounsaturated fat can improve your blood cholesterol level and decrease your risk for cardiovascular disease (1, 2).

Polyunsaturated fats. Omega-3 fats are a key family of polyunsaturated fats and there are 3 main omega-3 fatty acids. Alpha-linolenic acid (ALA) is one of them. Several studies have linked ALA with heart health (1, 2).

A study revealed a diet high in monounsaturated fats not only reduced harmful LDL “bad” cholesterol but also increased healthy HDL “good” cholesterol.

An animal study has shown that the ALA in flax seeds prevented cholesterol, fat and other substances from being deposited in the blood vessels. It is important to avoid this as overtime, your arteries may harden or narrowed. This leads to cardiovascular diseases including heart attack and stroke.

Related read: Does Fat in Foods Make You Fat

3. Minerals for Healthy Bones

Manganese is important for bone health, including bone development and maintenance. When combined with calcium, zinc, and copper, manganese supports bone mineral density (1, 2). This is especially important in older adults.

As you can see from the table above, the said minerals are found in chia seeds as well as flax seeds.

Chia Seed vs Flax Seed. Which Should You Choose?

While both chia and flax seeds have similar nutrients and only a slight difference in the amount of each nutrient, how would you determine which is better? 

1. Is it going to be chia seeds or flax seeds for constipation?

As mentioned earlier, fibre is important for your digestive system and helps relieve constipation.

A 1-ounce serving of chia seeds contains 9.8g of fibre compared to 7.7g in flax seeds. Translated to Daily Value, chia seeds give you 35% DV, whereas flax seeds 28% DV. 

Obviously, chia seeds are better for constipation. However, if you increase the consumed amount of flax seeds, it will not make much difference after all.

Caution: Too much fibre may cause stomach bloating, gas, abdominal pain, diarrhoea, and oddly, constipation. If these happen, you need to up your fluid intake and exercise more. Also, reduce high-fibre food to a comfortable amount. Having said that, from the beginning it is advisable to increase your fibre intake gradually and monitor how your body responds.  

2. How about building muscle? Chia seeds or flax seeds

Needless to emphasize, protein is known to be is essential for building muscles. In another word, protein is the building block of your muscles thus your body needs sufficient protein in order to build them.

Chia seeds give you 9% DV while flax seeds 10% DV. The difference is very minimal and you can include both seeds in your protein-rich diet to support your bodybuilding or muscle-strengthening routine.

Protein, coupled with fibre and healthy fats of these seeds are beneficial foods for bodybuilding and keeping muscle mass.

So Why Not Both?

Since they complement each other so well, you don’t need to choose. I use both seeds in my multigrain bread, granola clusters, and overnight oats. It’s a great way to get a little bit of everything — fibre, protein, and heart-healthy fats in every bite.

Tips on consuming chia and flax seeds

Grind your flax seeds. Many nutritionists recommend grinding whole flax seeds before adding them to your recipes. The reason for this is because your body cannot naturally break them down fully to digest and absorb all the nutritional goodness. 

Use a spice grinder or coffee grinder to grind your flax seeds. Alternatively, buy ground flax seeds, commonly called flaxseed meal. If you don’t mind using your arm muscle, pestle and mortar can be used to grind flax seeds.

Soak your chia seeds. Unlike flax seeds, you don’t have to grind chia seeds. Soaked chia seeds are easy to digest and increases the amount of nutrients absorbed by your body. Simply soak them in warm water for about 30 minutes. 

You can also soak chia seeds overnight. If you do this, consider adding them to your overnight oats. 

Similar to flax seeds, you can always eat chia seeds whole as is, or in ground form depending on how you intend to use or eat them.

Take note: Chia seeds are capable of absorbing a lot of liquid so it’s important to stay well-hydrated when consuming them, especially in dry form.

If you’ve come across drinking chia seeds water for health, read this before you start doing so. It’s better to find out the good and bad beforehand.

How to Use Chia Seeds and Flax Seeds

If you’re wondering how to actually eat chia or flax seeds, the good news is — they’re incredibly easy to add to your daily routine. With their mild, nutty flavour and tiny size, both seeds work beautifully in a variety of meals, snacks, and baked goods. Here are some simple and tasty ways to enjoy them:

1. Use flaxseed meal when baking muffins, pancakes, or bread
   Ground flax (also called flaxseed meal) is easier to digest and can be used in baking to add moisture and nutrition. It even works as an egg substitute in vegan recipes — mix 1 tbsp flaxmeal with 2.5 tbsp water and let it sit for a few minutes.
2. Blend into smoothies, yoghurt, oatmeal, or muesli
   A teaspoon or two of chia or ground flax disappears easily into smoothies or yoghurt without changing the taste. They also make a great fibre and nutrient boost to your morning oats or muesli mix.
3. Sprinkle onto baked goods, pancakes, or salad bowls
   Add a light sprinkle of seeds over muffins, banana bread, or even fluffy pancakes for extra texture. You can also toss them over a salad bowl for a gentle crunch and a dose of healthy fats.
4. Stir into overnight oats (chia is especially good here)
   Chia seeds naturally absorb liquid and turn into a gel-like texture, making them perfect for overnight oats. No need for separate soaking — they plump up beautifully right in your jar of oats. Our Muesli – Classic Mix makes it even easier. It’s already packed with rolled oats, nuts, seeds — including chia — and dried fruits. Just add your choice of milk for a power-packed breakfast.

In a Nutshell

When comparing chia seed vs flax seed benefits, the truth is — both are winners. Chia gives you slightly more fibre and calcium, while flax offers more protein and omega-3 fats. They support heart health, digestion, blood sugar control, and bone strength. There’s no need to pick one over the other when they work beautifully together.

Whether you’re sprinkling them onto oats, blending into smoothies, or baking into your favourite granola bars — both seeds are simple, affordable ways to boost your nutrition naturally. Just start small and stay hydrated, especially if you’re new to a high-fibre diet.

Have you tried chia seeds or flax seeds yet? Which do you prefer — or do you use both like I do? Let me know in the comments.

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Learn more:

• What is pumpkin seeds good for
• Walnuts health benefits
• How to eat muesli correctly

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Medical Disclaimer: I am not a doctor or medical professional, and this post should not be taken as medical advice. Please do your own research. The material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual and is not a substitute for your own doctor’s medical care or advice.