Hemp vs Chia: Which Seed Is Better?

Seeds are one of the most nutritious foods around - but hemp seeds and chia seeds are in a class of their own when it comes to nutritional value.

And on top of that, they’re versatile and easy to add to lots of different dishes (there aren’t many things I won’t add some hemp or chia seeds to!).

But, the big question is: Which one is better?!

Let’s take a closer look at hemp vs chia - how these two seeds stack up in terms of nutrition, health benefits, how to use them, and which one you should choose!

Nutrient Comparison: Hemp vs Chia Seeds (per 30g serve)

Hemp Seeds: Pros, Cons, and How to Use Them

Hemp seeds originate from Central Asia and have been used for centuries as a food and medicine.

Hemp seeds have a tough outer shell, so are typically eaten hulled.

Hulled hemp seeds are called hemp hearts - the soft, nutty interior of the hemp seed, which is off-white in color with flecks of green.

However, in most nutrition contexts, when people say ‘hemp seeds’, they’re actually referring to hemp hearts (as is the case in this article!).

Pros:

• High in protein
  Around 10g per 3 tablespoons, including all 9 essential amino acids.

• Healthy fats

  Monounsaturated and polyunsaturated fats are found in hemp seeds, which reduce inflammation and play a key role in hormone balance.

• Omega-3 fats
  Hemp seeds are a great plant-based source of omega-3 fats, particularly alpha-linolenic acid (ALA), which acts as an anti-inflammatory and supports heart and brain health.

• Good source of iron
  A good plant-based source of iron, hemp seeds have around 2.4mg per 30g serve, which is around 13% of the recommended daily intake for women.

• Rich in magnesium
  Great for muscle function and may improve sleep.

• Mild, nutty flavor
  Hemp seeds have a mild, slightly nutty flavor, so they’re easy to mix into savoury and sweet dishes without being overpowering. And due to their off white color, they also blend in well, so picky eaters can’t detect them!

Cons:

• Low in fiber
  Compared to chia seeds, hemp seeds aren’t a significant source of dietary fiber.

• Slightly more perishable
  Because of their fat content, it’s best to store hemp seeds in the fridge once the packet is opened.

• Higher in calories
  Hemp seeds are more energy-dense compared to chia seeds due to their fat content (although this isn’t necessarily a con - these are healthy fats which are nutrient-rich!).

• Low in calcium
  Hemp seeds do contain a small amount of calcium, but in much smaller amounts compared to chia seeds.

How to use hemp seeds

Hemp seeds have a mild, nutty flavour so they can be added to lots of different dishes without being overpowering. Try the following ways of using them:

• Sprinkle on salads, grain bowls, or soups.

• Blend into smoothies for a creamy texture.

• Stir into yoghurt or porridge.

• Add to muesli and granola.

• Mix into dips like hummus or guacamole.

• Add to protein bars, bliss balls and energy bites

• Bake into muffins, banana bread, cakes and biscuits

Hemp seed recipe ideas

• Hemp Protein Smoothie
  Blend 1 banana, 1 cup almond milk, 2 tbsp hemp seeds, spinach, and peanut butter.

• Savoury Hemp Sprinkle
  Toast hemp seeds lightly with nutritional yeast and herbs for a cheesy topping on veggies or pasta.

Chia Seeds: Pros, Cons, and How to Use Them

Chia seeds are tiny, oval-shaped seeds native to Mexico.

They were traditionally used by ancient Aztec and Mayan civilizations as a staple food, but chia seeds are now prized worldwide for their nutritional benefits.

Chia seeds range from black to grey in color - however, the grey variety are often referred to as ‘white’ chia seeds.

When they’re mixed with liquid, chia seeds form a gel-like coating, making them a versatile ingredient in puddings, smoothies, and baked goods.

Pros:

• High in fiber
  Chia seeds contain a lot of fiber, so they’re excellent for gut health, satiety, and keeping you regular.

• Omega-3 rich
  A great plant-based source of anti-inflammatory ALA (alpha-linolenic acid).

• Source of calcium
  Chia seeds are an excellent plant-based source of calcium, with 2 tablespoons providing about 18% of the recommended daily intake.

• Hydrating
  They absorb up to 10x their weight in water, forming a gel that can help with hydration and fullness.

• Shelf-stable

  Chia seeds can be stored in the pantry and last for ages.

• Can be used as an egg substitute
  A ‘chia egg’ can be used in vegan or egg-free recipes as a replacement for eggs when a binding agent is needed.

  To make a chia egg, mix 1 tablespoon of chia seeds with 2.5 tablespoons of water, stir well and let sit for 5-10 minutes until it forms a gel-like consistency.

Cons:

• Can cause bloating
  The high fiber and gel-like nature can cause digestive upset for some people.

• May require soaking
  It’s not essential, but soaking helps with texture and digestion and some recipes using chia seeds do need to sit for a few hours or overnight, for example chia pudding.

How to use chia seeds

• Stir into yoghurt or smoothies.

• Add to muesli and granola.

• Use to make chia puddings.

• Add to porridge or overnight oats.

• Mix into baked goods like muffins or breads.

• Use as an egg substitute (1 tbsp chia + 3 tbsp water = 1 “chia egg”).

Chia seed recipe ideas:

• Berry Chia Pudding
  Mix 3 tbsp chia seeds with 1 cup almond milk and 1 tsp vanilla. Let sit overnight and top with berries and yoghurt in the morning.

• Chia Jam
  Mash fresh or frozen berries, stir in 1–2 tbsp chia seeds, sweeten lightly, and let set for a quick, no-cook jam.

• Banana Blueberry and Chia Muffins
  Great for babies, toddlers and the whole family, these muffins are full of nutritious ingredients with no added sugar.

So... Which One Should You Choose?

Honestly? Both!

But, the final verdict on which one is better really depends on your nutritional needs and what you’re looking for.

• If you’re looking to boost fiber and omega-3s? Chia seeds are your go-to.

• If you need more plant-based protein, iron, and magnesium? Hemp seeds are a clear winner.

• Want to keep your gut happy and digestion regular? Use both together for a combo of fibre and protein.

Final Thoughts

Hemp and chia seeds are easy, affordable ways to level up the nutritional value of your meals and snacks.

Whether you’re aiming for more fiber, protein, or healthy fats, adding a tablespoon or two of these seeds can make a big difference.

Try keeping both on hand and rotating them through different meals and snacks for variety and balance.