Discover the key nutrition differences of hemp seeds vs chia seeds, benefits, recipes, and how to choose the best seed for your health goals.
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What are Hemp Seeds?
Hemp seeds are a whiteish ‘seed’ that comes from the Cannabis Sativa plant. These seeds are slightly soft, small, oval-shaped bits similar to the size of a sesame seed. Contrary to belief, these seeds do not result in psychoactive effects.
Instead, they are a nutritious powerhouse! Their light and nutty flavor and small size make for a simple way to quickly add additional nutrition to your dish.
What are Chia Seeds?
Chia seeds are a bit more popular than hemp seeds. They are a tiny black, hard seed (think: even smaller than a sesame seed!).
Black chia seeds are most common but did you know chia seeds also come in white?
Hemp Seed Uses
Unlike chia seeds, hemp seeds don’t need to be soaked or prepared before use. If you pick up shelled seeds you can use them immediately!
Hemp seeds can be added to smoothies, desserts, on yogurt bowls or salads. Some even top their avocado toast or soups for the light, nutty flavor.
Chia Seed Uses
To use chia seeds it is best to soak them first. They can absorb up to 10-12 times their weight!
Some soak the seeds for 15-30 minutes but I’ve found allowing them to set overnight results in a preferable texture for me. Once soaked, they create a gel-like texture somewhat similar to a seedy pudding.
You can add them to smoothies, desserts, yogurt bowls, as puddings, or even as an egg replacement!
Hemp Seed Nutrition and Benefits
| 3 Tablespoons (~30g) Hemp Seeds | Nutrition |
|---|---|
| Calories | 166 |
| Protein | 9.5 |
| Carbohydrates | 2.5g |
| Dietary Fat | 14.5 |
| Fiber | 1g |
Hemp seeds are an awesome plant-based protein option. In about three tablespoons you can get almost 10g of protein!
Think, you could just sprinkle a few tablespoons on your morning oatmeal and add an additional 10g of protein without even realizing it!
In a very generalized example- think of someone who is 150lbs needing 0.8g/kg of protein ultimately needs about 54g of protein in a day. That means this small serving of hemp seeds is ⅕ of their daily protein needs!
Additionally, the protein in hemp seeds contains all nine essential amino acids, making it a complete plant-based protein, which is great for muscle repair and satiety.
Chia Seed Nutrition and Benefits
| 3 Tablespoons (~28g) Chia Seeds | Nutrition |
|---|---|
| Calories | 138 |
| Protein | 4.7g |
| Carbohydrates | 11.9g |
| Dietary Fat | 8.7g |
| Fiber | 9.6g |
Chia seeds are a fiber-packed powerhouse! The dietary guidelines recommend women aim for 25g of fiber a day and 38g of fiber a day for men.
In just under three tablespoons you can get 9.6g of fiber. That means by adding a single serving of chia seeds to your morning meal puts you at ⅓ of the way towards your daily fiber goal (for a woman).
In addition to the incredible fiber there is also a non-insignificant amount of protein! So, by adding that serving of chia seeds for the fiber content you are also getting almost 5g of protein- easy!
The high fiber in chia seeds supports digestive health and can help keep you feeling full longer.
Hemp Seeds vs Chia Seeds
Hemp seeds and chia seeds are both nutritious seed options that can easily be added to your day.
Although both seeds offer protein and fiber, hemp seeds really add the protein and chia seeds really add the fiber.
In addition, both are great options to add for their magnesium, iron, calcium, and healthy fat content.
Where to Buy Hemp Seeds and Chia Seeds
These seeds are becoming more and more easy to find! You can often times find them at local grocery stores, major grocery chains, Walmart, Target, and of course, Amazon.
If shopping in-store, check for them near the breakfast oats, nutrition supplements, or baking aisles.
Frequently Asked Questions (FAQ’s)
Have a question that hasn’t been answered yet so far? You may find your answer here:
Can you eat hemp seeds and chia seeds together?
You can eat hemp seeds and chia seeds together! By enjoying together you are getting some great nutrition in a small, dense package!
Hemp seeds vs chia seeds for weight loss?
There isn’t one seed inherently more nutritious for you than the other. Both have great nutritious qualities.
If you need help discovering what is best for you and to work through other nutrition issues, reach out for a free 15 minute consult!
Can you consume hemp and chia seeds raw?
Yes! You can consume both seeds raw.
Recipes Using Hemp Seeds
Are you ready to start adding hemp seeds into your diet? Here a few recipes to get you started:
Peanut Butter Chocolate No Bakes
Recipes Using Chia Seeds
Are you ready to start adding chia seeds into your diet? Here a few recipes to get you started:
Simple Matcha Chia Seed Pudding
Creamy Banana Chia Seed Smoothie
Try adding hemp seeds and chia seeds to your daily life and family recipes. If you do be sure to share your recipe with me in the comments down below so I can try as well!
Hemp Seeds vs Chia Seeds Key Takeaways
If this was a bit too long to read here is the TL;DR-
- Hemp seeds don’t provide psychoactive effects but do offer near 10g of complete plant-based protein in a single serving
- These seeds are a light, white, and have a nutty-flavor.
- Chia seeds are most used for their fiber content: nearly 10g per serving.
- These seeds can be added to water to make a high-fiber pudding or be used as an egg replacement.
- You can find these two seeds at many local grocers or popular online sites!
- Both are great to add to your diet but without other lifestyle changes weight loss may not occur.
- There are a growing number of recipes that utilize hemp and chia seeds.
Be sure to share this page with others curious in nutrition, hemp or chia seeds!
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