Which Super Seed Packs the Most Nutrition?

By Melinda Hershey, for SparkPeople

If you've ever been to a health food store, you've probably seen the dozens of bulk bins filled with tiny seeds. Though they may look like bird food, don't turn your nose up at these little kernels of nutrition! Two of the most talked-about seeds are chia seeds and flax seeds. Both have been prominently featured in the media in recent years for their health benefits. If you had to choose, which seed will give you the most nutrition per ounce?

The Winner: It's a Tie!


Per ounce, chia seeds have more fiber and calcium than flax seeds--plus, they are lower in calories and fat (137 calories and 9 grams of fat per ounce of chia seeds vs. 150 calories and 12 grams of fat per ounce of flax seeds). Chia seeds also don't have to be ground up in order for you to absorb their nutrients, unlike flax seeds. On the flip side, flax seeds contain more vitamin B1 and omega-3 fatty acids than chia seeds, and some studies have shown that they are high in cancer-fighting lignans. However, both seeds are great sources of fiber and heart-healthy fats, so eat them both in moderation!


Wondering how the heck to use chia seeds and flax seeds? For starters, you can blend either of them into smoothies, or toss them in your baked goods for an extra nutritional punch. Chia seeds are also great for stirring into puddings.

Do you eat chia or flax seeds? What's your favorite way to use them?

Related links
What Can You Do with Chia Seeds?
We Ate It: Peanut and Almond Butters with Flax
Diet Myth: Fat-Free Foods Are the Best Choice

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