Flaxseeds vs. Chia Seeds: Which Is Healthier?

Kim Rose, RDN, certified diabetes care and education specialist, describes flaxseeds as tiny, brown, tear-dropped seeds with a slew of benefits including vitamin E, omega-3 fatty acids, and fiber. "For starters, vitamin E is a fat-soluble vitamin important for eye health, immune support, and may even play a role in preventing heart disease." She also adds that flaxseed contains alpha-linoleic acid (ALA), which is a form of omega-3 fatty acids that may improve memory, retention, and learning. Its fiber content helps us stay fuller for longer while keeping our bowels regular.  

Chia seeds, on the other hand, are versatile, grayish-brown seeds from the Salvia hispanica plant used in many recipes thanks to their diversity of health-touting benefits, according to Rose. "Chia seeds are packed with protein, [which] is important because it supplies the body with both strength and vigor," she says. It also contains soluble fiber, which she describes as a type of fiber that expands in our digestive tract and increases satiety. 

Cavuto describes flaxseeds as having a stronger, nuttier flavor than the mild chia seed. Flax generally needs to be ground to reap the benefit—as this makes it easier for the body to absorb its nutrients. Ground flaxseed is also called flaxseed meal and is easy to add to oatmeal or smoothies or sprinkled on salads.  

While flax's fiber content is slightly lower than chia, at about 8 grams versus 10, Cavuto says flax contains more insoluble fiber, which is more beneficial for those experiencing constipation. Plus, the lower overall fiber content coupled with the ratio of soluble to insoluble fiber makes flax a touch easier to tolerate than chia for those with a more sensitive digestive system, she says.

Chia seeds can be consumed whole or ground, says Rose. When whole, they provide a welcoming crunch to boost satiety and work well in parfaits, crackers, or jam since they tend to adapt the flavor of any dish. For ground chia, she recommends trying them in a pudding, mousse, or oatmeal. "Ground chia seeds are hydrophilic, or water-loving, so you may need to add a little more water to prevent your dish from drying out," says Cavuto.

On the bright side, their next-level absorbency makes them work great as a vegan egg, according to Cavuto. Simply mix a tablespoon of the super-absorbent pellets with 2.5 tablespoons of water as an egg replacer. In general, she says even a small amount of chia makes an impact in the nutrition and taste departments. "Sprinkle them on your salad, add some to a smoothie or smoothie bowl, and blend them into your favorite breakfast porridge," she says. 

Rose recommends grounding and sprinkling flaxseed onto virtually any dish from salads to breakfast cereals and soups. "The mild, nutty flavor of flaxseeds provides a pleasantly clean flavor," she says. 

Cavuto recommends getting creative with ground flax in smoothies, yogurt, oats, and baked goods. "You can even whisk it into a salad dressing or pair it with peanut butter or avocado as a toast topper," she says.

Because of their higher mineral and omega-3 content, we're declaring flax the winner in this faceoff. Although, it's worth noting, these mighty seeds do offer very similar benefits.

"We have to remember nutrition isn't one-size-fits-all," says Cavuto. "Everybody is different, and depending on your body and your system, both or neither might be a good fit. I often remind clients to start small with new foods and to be mindful of the way a new food makes your body feel."