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Hemp Seeds vs. Chia Seeds and Their Health Benefits

Table of Contents

Hemp and chia seeds are two edible seeds with significant health advantages.

Both have a mild, nutty flavor and are high in nutrients such as heart-healthy fats, proteins, iron, and niacin.

While there are numerous similarities between these two seeds, there are also significant distinctions.

This article will examine and compare the nutritional profiles, health benefits, and drawbacks of hemp seeds and chia seeds, as well as provide suggestions for including both into your daily diet.

Be sure to check out our homemade Omega-3 Seed Mix Recipe.

Hemp vs Chia Comparison Chart

Though hemp seeds and chia seeds have equal calorie counts per serving, hemp seeds provide more protein and fat, as well as more manganese, copper, magnesium, and phosphorus.

Chia seeds, on the other hand, have less calories but more carbs, fiber, and calcium per serving.

Let’s take a closer look at both hemp seeds and chia seeds and compare the nutrients found in one serving of each.

Hemp Hearts

The majority of the fat in hemp and chia seeds is unsaturated, and both are high in polyunsaturated fatty acids.

Both are high in omega-3 fatty acids, that have been found to lower inflammation, promote heart health, and boost cognitive function.

Curious about hemp vs flax seed, check out this related article!


Chia seeds have less calories but more carbohydrates, fiber, and calcium. Hemp seeds, on the other hand, have more fat, protein, manganese, copper, and magnesium. Polyunsaturated fats and omega-3 fatty acids are abundant in both.

Uses For Both Hemp Seeds and Chia Seeds

Chia and hemp seeds both have a mild, nutty flavor and may be used interchangeably in a variety of cuisines.

For example, both may be added to smoothies, oats, yogurt, or salads to increase the flavor as well as the fat and fiber value.

Blood Sugar Management

Chia seeds, on the other hand, may absorb up to 15 times their dry weight in water, yielding a soft, gel-like texture.

Because of this, chia seeds are frequently used to strengthen puddings, soups, spreads, jellies, and sauces. They can also be used as a binding ingredients instead of eggs in vegan baked products such as cookies and quick breads.

When mixed with liquid, hemp seeds keep their crunchy texture and can be used to give additional crunch to brownies, muffins, or veggie burgers.

Hemp seed oil is also readily accessible and is frequently used physically, substituted for other cooking oils, or blended into beverages or salad dressings.


Chia seeds rapidly absorb liquid and swell, making them excellent for organically thickening meals or binding components, whilst hemp seeds may give a crunchy texture to a variety of cuisines. Hemp seed oil can also be used topically, substituted for other cooking oils, or blended into beverages and salad dressings.

Potential Health Benefits of Chia Seeds and Hemp Seeds

Because of their superior nutritional profiles, chia seeds and hemp seeds have been linked to a variety of health advantages.

Both are high in antioxidants, which are helpful molecules that decrease inflammation and protect against chronic illness.

Eat Hemp Seeds

Both seeds are also high in omega-3 fatty acids, which are heart-healthy lipids with potent anti-inflammatory properties.

Furthermore, each meal of both seeds contains a substantial amount of protein. Protein is required for immunological function, tissue healing, and muscular development.

While both are abundant in omega-3 fatty acids and protein, hemp hearts have a greater concentration in each serving.

Furthermore, while both seeds provide fiber, chia seeds contain almost ten times as much as hemp seeds.

Fiber passes slowly through the body, allowing you to feel fuller for extended periods of time.

Increasing your fiber intake from nutrient-dense foodstuffs like chia seeds may also aid in blood sugar control, cholesterol reduction, digestive health, and stool regularity.

Essential Amino Acids


Hemp and chia seeds are high in antioxidants, which help fight illness. Both include omega 3 fatty acids and proteins, with hemp seeds having a larger concentration. Chia seeds are higher in fiber, which can help with regularity, blood sugar control, heart health, and satiety.

Potential Adverse Effects of Eating Chia Seeds and Hemp Hearts

Chia seeds are packed with fiber, with roughly 10 grams per ounce (28 grams).

Rapidly increasing your fiber consumption might raise your risk of digestive disorders such as bloating, gas, and abdominal discomfort.

Additionally, because chia seeds absorb a lot of fluids and swell in size, they might induce choking in persons who have trouble swallowing.

As a result, it’s best to soak chia seeds in water for 5-10 minutes before eating them to lessen the danger of choking.

More information regarding the potential adverse effects of eating too many chia seeds may be found here.

Furthermore, both types of seeds may cause allergic responses in certain people.

If you have any bad side effects after consuming hemp seeds or chia seeds, or if you have any questions or worries about include them in your diet, stop using them right once and see a medical practitioner.


Chia seeds are high in fiber and could cause digestive issues if consumed in large amounts. They may also increase the risk of choking for people with swallowing difficulties. Additionally, both chia seeds and hemp seeds could trigger allergic reactions in some people.

Which is Healthier – Hemp or Chia?

Hemp hearts include more heart-healthy lipids, protein, and minerals such as manganese, magnesium, and copper than chia seeds.

As a result, whether you want to enhance your calorie intake, increase your fat intake, or add additional plant-based protein to your regimen, hemp seeds might be a wonderful alternative.

Chia seeds, on the other hand, are fewer in calories while being higher in fiber and calcium.

If you’re attempting to boost your fiber intake, lose weight, or enhance your digestive health, chia seeds may be a better option.

Hemp seeds and chia seeds, on the other hand, may be healthful complements to a well-balanced diet.

To establish which is ideal, examine your health objectives and how you want to utilize hemp or chia seeds, since one may be best suited for various sorts of recipes.

Unlike Hemp Seeds


Hemp seeds can help you consume more calories, fat, and plant-based protein. Chia seeds, in contrast, can increase your fiber intake, which can help with weight management and aid in digestion.

Conclusion – Hemp vs Chia

Both hemp seeds and chia seeds are abundant in antioxidants, plant-based protein, fiber, and heart-healthy lipids.

Chia seeds may be used as a healthy thickening and binder, whilst hemp seeds give texture to dishes. Both may be used to make smoothies, spreads, yogurt, and oatmeal meals.

Though hemp seeds and chia seeds have slightly different potential applications and nutritional profiles, both may be good compliments to a healthy, well-balanced diet.

Hemp&fork Hemp and Chia Recipes

Today, try this: Chia seeds and hemp seeds may be added directly to smoothies to increase your consumption of omega-3 fatty acids. For a heart-healthy and delightful snack, combine them with other nutrient-dense items such as fresh fruits and leafy greens.

Be sure to check out our Hemp Chia Pudding Recipe!

Hemp&fork Hemp Hearts - Eat Food That Matters!
One of our pillars here at Hemp&fork is to promote a healthy environment that starts with our diets. This is why we CHOOSE to source our hemp directly from farmers in the United States who use sustainable practices. Please help us support farmers in transitioning to organic sustainable farming processes as well as creating a better world for our loved ones and future generations.