Comparisons › Chia vs flaxseed
Chia vs flaxseed
Both are top plant sources of the omega-3 ALA; chia also brings useful calcium. The catch is the same for both: ALA converts poorly into the active omega-3s EPA and DHA, so pair either seed with an algae supplement.
See what your diet might be missing. Free, in 60 seconds →Chia seeds vs Ground flaxseed (linseed), per serving
| Nutrient | Chia seeds per 1 tbsp (12g) | Ground flaxseed (linseed) per 1 tbsp (10g) |
|---|---|---|
| Omega-3 | 2.14g | 2.28g |
| Calcium | 75.7mg | n/a |
Per-serving figures from the Plentish dataset. The two servings differ, so read the amounts in context.
Practical differences
Chia can be eaten whole and forms a gel that thickens puddings and overnight oats. Flaxseed must be ground for you to absorb its oils, and it is best kept in the fridge. For everyday use, many people rotate both, and add an algae oil for the EPA and DHA that neither seed provides.
Common questions
Is chia or flax better for omega-3?
Both are excellent ALA sources. Flax must be ground to be absorbed; chia can be eaten whole. Neither supplies EPA or DHA, so add an algae supplement.
Do I need to grind chia seeds?
No. Unlike flax, chia is well digested whole, especially once soaked, so grinding is not necessary.