Which is better hemp seeds vs. chia seeds? Both hemp and chia seeds have fiber, protein, and other good for you nutrients, but there are some key differences. Hemp seeds may beat chia seeds in terms of protein, but chia seeds have more fiber which can aid in better gut health.
What are hemp seeds?
Hemp seeds, sometimes known as hemp hearts, are small nutty-flavored seeds that are nutrient-packed and commonly used in plant-based eating. If you’re thinking “hemp”... that sounds… what do you say… suspicious? Have no fear. They are a totally legal superfood.
Hemp is part of the Cannabis sativa family (if you’re thinking of marijuana, you would be correct). While hemp and cannabis may share similarities, hemp has been altered and contains little to no psychotropic compounds, aka THC.
Hemp products today must have an established THC level of 0.3% or less. They aren’t approved for commercial grocery purchases if they are higher than that. The FDA does not consider hemp a controlled substance (1).
Are hemp seeds healthy?
Hemp seeds are packed with heart-healthy nutrition, including polyunsaturated fatty acids, and are also a plant-based source of omega-3s. Additionally, hemp seeds are a source of iron, niacin (B3), and magnesium.
If you’re looking to boost your protein intake, hemp seeds are a great choice. While they shouldn’t be your sole source of protein, they greatly boost your daily protein, adding around 6 grams per two tablespoon serving.
Hemp seeds also have several antioxidants, which help fight free radicals (compounds in our bodies that can damage our cells) and may lower the risk for chronic illnesses and inflammation.
Need an easy recipe idea for using hemp seeds? Try my Beet and Kale Salad with Nutty Hemp Crumble.
Do hemp seeds go bad?
Yes, hemp seeds can go bad. Because of their high fatty acid profile, hemp seeds are at high risk of going rancid. This usually happens when hemp seeds are exposed to air for long periods of time.
It’s best to keep hemp seeds in an airtight container away from light or to store them in the refrigerator to extend their shelf life.
Where to find hemp seeds in grocery stores?
Hemp seeds are available in most grocery store aisles these days, right alongside other seeds, like chia and flax, usually near the baking aisle or sometimes in the aisle with olis.
Are hemp seeds substitutes for chia seeds?
Both hemp and chia seeds have a mild, nutty flavor that can be used in various dishes. Add hemp or chia seeds to oatmeal or salads, or blend in smoothies to boost healthy fats, protein, and fiber.
Hemp seeds are better when combined with liquids and hold their shape. Chia seeds, however, can absorb up to 15 times their weight in water and don’t do as well unless blended in wet environments.
What are chia seeds?
You may remember them from the 1980s and 1990s commercials when the “ch-ch-ch-chia” jingle played in every household with cable TV.
Who would have thought those sprouting hair plant pets would become a “superfood” years later? Chia seeds have versatility, making them easy to use and adding a little bit more nutrients to meals like smoothies or oatmeal.
Read more about chia seeds in this previous blog post, "Do Chia Seeds Expire"
Are chia seeds healthy?
Chia seeds are a tiny but mighty addition to your diet, offering a boost of nutrients. They’re heart-healthy and include omega-3 fatty acids, iron, niacin (B3), and a plant-based protein boost.
One serving of chia seeds can be almost 30% of the average American’s daily fiber intake (25g for women, 38g for men).
Want to make a nutritious recipe with chia seeds? Try my Very Berry Vanilla Overnight Oats or 5 Ingredient Vanilla Almond Granola.
Where to find chia seeds in grocery stores?
Like hemp seeds, chia seeds are available at most stores. Likely, you will find them both right next to each other in the grocery near the other seeds or oils.
Similarities and Differences with Hemp Seeds vs Chia Seeds
Both hemp and chia seeds provide a good boost of nutrients to any dish but differ in a few ways. Here is the overall breakdown of hemp seeds vs chia seeds.
It's often advertised that hemp and chia seeds have heart-healthy Omega-3 fatty acids, which can help reduce inflammation and risks of chronic disease.
This is true, but hemp seeds are higher in healthy fats than chia seeds. Hemp seeds also have more protein, zinc, and magnesium per serving. Chia seeds are lower in calories but have higher fiber, niacin, and calcium.
Hemp and chia seeds have one thing in common: they both have the same amount of iron.
Overall Thoughts on Hemp Seed vs Chia Seeds
Overall, it depends on what you want to use seeds for. Are you looking for more fiber, more protein, calcium? What nutrients could your diet need more of? Answering those questions can help determine which seeds to pick more often.
Of course, it’s also important to have variety in your diet and there is no harm in using both of the seeds in conjunction or at different times for different applications.
