Hemp seeds vs Chia seeds: Which is better?

Hemp seeds vs Chia Seeds

The 2020 Lockdown may take many things away from us, but it improves habits in each one of us. That is taking care of our health. Each and every one of us started concerning our figure and cautiously chose the food we ate. During the pandemic, many results and food have come into the limelight. And among them, seeds become very highlighted. Almost everyone tried their hands at different types of seeds as the nutrient value of seeds is more than any other part of the plants. And among all those seeds, the two that grab almost everyone’s attention are Chia seeds and Hemp seeds. Both are unique in their way, contain multiple nutrients and are extremely healthy for the human body. But when it comes to choosing, people often need clarification. Let us know about them and if there is any reason to start the hemp seeds vs chia seeds fight.

Definition of Hemp Seed & Chia Seed

The hemp seeds vs chia seeds fight should start with the definition of hemp and chia seeds. Now there is no specific definition of these seeds. Still, depending on their benefits, collection process, and nutritional properties, we can draw a rough idea of the seeds.

  • Chia Seeds

Let’s start with the hemp seeds vs chia seeds discussion with the definition of Chia. Chia seed is collected from Salvia Hispanica, a local flowering plant of southern Mexico. The seeds are rich in fibre and a good substitute for morning meals. Along with multiple fibres, it also contains several other extremely valuable nutrients for human health.

  • Hemp Seeds

Hemp, in comparison to Chia, is wilder. However, the hemp seed we are allowed to consume is often known as industrial hemp. It is specifically grown to produce multiple hemp-oriented products. And just like Chia, hemp is also extremely beneficial for human health. Hemp is also very popular in the medical industry for its nutrient value.

Now, both of the seeds are marketized for consumption. And due to their nutrient value, they have become so popular. But the distinction between hemp and Chia is wider than it looks. However, their nutrient value is quite similar.

Distinguish Between Hemp VS Chia Seeds

Regarding distinguishing, the differences are not limited to the health benefits of hemp seeds vs chia seeds. Rather than the size, shape, and consumption process, everything can draw a line between two seeds.

Subject Chia Hemp
Looks Small, flat and oval-shaped with a shiny texture Small, flat and round-shaped, with a dull texture.
Colour Black Brown and semi brown
Calories per 30 gram 138 166
Protein high low
Carbohydrate Low High
Other nutrients Present Presents
Taste Mild and nutty a combination of sunflower and pine nut

The entire nutrient table is given below. Regarding looks and taste, they are different from each other. Now, if you want to know which one will work better for you, then you have to understand and focus on three things

  • What do you get in the seeds?
  • Which one suits your body and needs?
  • When and how are you consuming the product?

What Is the Main Component of Chia Seeds & Hemp Seeds?

Now the entire discussion regarding hemp seeds vs chia seeds can only be finished with the main component of the seeds. The seeds contain a high amount of carbohydrates, saturated fat, a heavy amount of fibre, magnesium, copper, magnesium, phosphorus, iron, calcium, zinc, vitamin B complex etc. now the same component is present in the hemp seeds. Here we are providing a table of the nutrients and their amount in 100 grams of the seeds.

Table of Nutrients


Chia/100 gram

Hemp/30 gram

Protein 16.5gm 9.48 gm
Carbohydrate 42.1 gm 2.6
Saturated Fat 3.3 gm 14.6
Fibre 34.4 gm 1.2
Magnesium 335 mg 210 mg
Manganese 2.7 2.280
Copper 0.9 0.48
Calcium 631 21
Iron 7.7 2.38
Zinc 4.6 2.97
Phosphorus 860 495
Potassium 407 360
Sodium 16 1.50
Vitamin C 1.6 0.1
Vitamin A *** 0.30
Vitamin E 0.5 0.24
Vitamin B6 *** 0.180
Thiamin/ B1 0.6 0.383
Niacin/ B3 8.8 2.760
Riboflavin /B2 0.2 0.085
Folate 49.0 ug 33mcg

These are the main components of Chia seeds and Hemp seeds. But if we want to continue the hemp seeds vs chia seeds discussions, we will have to keep a look at the benefits as well. Here is the list of pros and cons of the seeds

Advantages and Disadvantages of Chia Seeds and Hemp Seeds

Regarding advantages and disadvantages, the topic of hemp seeds vs chia seeds covers several points. Both have multiple health benefits, advantages, and disadvantages. Here, we will give you a quick view of everything.

1. Chia Seeds

Health Benefits

Regarding benefits, almost every seed provides some health benefits as they contain so many nutrients. Looking at the nutrient table, we can tell the seeds can treat nutrient deficiency. Besides, it is a healthy alternative to breakfast due to its high protein and fibre. That is why people often consider it for their weight loss. Here is a list.

  • Control appetite and reduces weight.
  • Lower blood pressure and cholesterol levels.
  • Reduce inflammation and different types of body pain.
  • Improves the digestive system and increases the amount of haemoglobin in the blood.
  • Increase energy level in the body.
  • Regulate the insulin level in the body.

Advantages of Chia

When it comes to advantages, the Chia seeds’ limitation is huge.

  • Helps in managing weight.
  • Chia seed is purely organic.
  • A good option for vegan people.
  • Helps in detoxification.
  • It would help to eat only small chia seeds for maximum benefits.
  • You can DIY the recipes to add the seeds to your meal.

Disadvantages of Chia Seeds

Now we cannot claim that Chia seed has no disadvantages. It is a natural product, and too much consumption can increase the risk of several health issues.

  • Identifying the best supplier for Chia seeds is extremely hard.
  • You can consume only two tablespoons of it every day.
  • Some people may be allergic to chia seeds.
  • Chia seeds can lower the blood sugar level immediately after consumption, which can be very dangerous for diabetic patients
  • Chia seeds cannot be consumed without soaking them in water.
  • Chia seeds may dehydrate the body if you do not increase water consumption.

But all these disadvantages only appear if you consume chia seeds recklessly. Now hemp seeds are also considered a good alternative to hemp seeds. That is why people search for the hemp seeds vs chia seeds discussions on the internet.

2. Hemp Seeds

Health Benefits

Regarding health benefits, we may be concerned about one thing: hemp has THC in it. Now THC can cause several health issues and the effect of high. But the hemp seeds we consume comes from industrial hemp that particularly grows to produce different medicine and health supplement industry. These plants contain a small amount of THC but a huge amount of CBD, which is extremely beneficial to our health. Here is a list of health benefits.

  • Hemp seed contains healthy fat like Omega-3 and Omega-6 fatty acids, which is extremely beneficial for our overall health.
  •  Helps in reducing the cholesterol level.
  • Hemp is a good source of protein that contains almost ten types of amino acids.
  • The seed can be added to the weight loss routine as it increases the body’s metabolic rate.
  • It can be a natural remedy for multiple health issues like asthma, seasonal flu, bloating, arthritis, syphilis, pneumonia, heart disease, urinary issues, skin condition, etc.

Advantages of Hemp Seeds

Now many of us consider health benefits as advantages of a product. But health benefit is a part of the advantages associated with health, while advantages also refer to the features and avail you get from a product.

  • It is a good source of nutrients and provides several health benefits.
  • Helps to manage and lose weight but starts ketosis in the body.
  • It is an organic product and a good source of Vitamin B complex for vegan people.
  • People allergic to citrus products can get a good source of antioxidants.

Disadvantages of Hemp Seeds

  • Identifying the right hemp seed that contains less than 0.3% of THC or no THC is quite hard.
  • Too much consumption of hemp seeds can increase digestive discomfort, which includes bloating, and constipation.
  • Just like Chia, hemp seeds can dehydrate the body.
  • If you are a pregnant or lactating mother, hemp is not a good choice for you.

These are Chia and Hemp seeds’ health benefits, advantages and disadvantages. But the discussion regarding hemp seeds vs chia seeds is not limited to these three factors. You must know which one is best for you.

Which one is better for health, Hemp or Chia?

We have already shown you two tables regarding the hemp seeds vs chia seeds discussions. And the table shows that both seeds are extremely beneficial for our health. But when choosing the best option for yourself, you must keep a few factors in mind.

  • Health Issues

The first thing you must consider is your health condition. You must check if you are allergic to any of these seeds. Besides, if you have several deadly diseases, both are not convenient options.

  • Consumption Process

Hemp seeds can be consumed raw, roasted or cooked, while chia seeds need to be soaked for at least 15 minutes before consumption.

  • Weight Loss

If you are looking for a superfood that will make you lose weight, both can benefit you. And if you want you can consume both to reduce weight. But in that case, you have to reduce the amount.

  • Pregnancy and Breastfeeding

During pregnancy and breastfeeding, chia seeds are safe as they provide multiple nutrients to new mothers. The seeds help to increase the blood level in the body. But the hemp seed shell contains THC, which can harm new mothers, their babies and the unborn. So, doctors suggest avoiding hemp seeds during this time.

These are the main factors you must focus on while choosing the seeds. Again, it would help if you were particular about the suppliers, as the seeds need to be bought from the best dealers who provide information regarding quality tests.

Consumption Process and Recipes for Chia Seeds Vs Hemp Seeds

As we said earlier, chia seeds must be soaked in water or milk before consumption. While hemp seed can be consumed raw, roasted or grounded. Here is a recipe for each seed.

  • Chia seed recipe

Soak two tablespoons of chia seed in water overnight. In the morning, add two tablespoons of Greek Yogurt and your favourite food like banana, apple, berries, etc. Add dates and nuts to make it healthier and tastier. Mixed them all in the blender, sprinkle a pinch of chia seeds and cinnamon to add texture and flavour. And your healthy weight loss recipe is ready to consume.

  • Recipe for Hemp seeds

There is no particular recipe for hemp seeds as it is a versatile product, and one can use it any way one wants. But regarding weight loss, we can give you the best recipe. Take some fruits like apples, sweet barriers, and bananas, and include vegan milk like almond milk or soya milk for protein, the date for sweetness (you can also add sugar if you want), a scoop of cocoa powder or a tablespoon of freshly grounded cinnamon (you can take freshly grounded coffee if you are a coffee lover). Now blend them all to create a smoothy. Here, if you want your hemp seeds to be blended with the smoothy, then soak them overnight, but if you want to sprinkle them, just roast and ground them. But make sure to use only two tablespoons of seed.

Frequently Asked Questions Regarding the Hemp vs Chia Seeds.

Can I consume hemp seeds and chia seeds together?

You can, if you use only a small amount of them. But make sure you are not allergic to them.

Does Hemp seed contain THC?

The Hemp seed shell contains THC, but it is lower than 0.3%, which is absolutely fine for human health.

Does Hemp seeds cause high?

No, hemp does not contain a high amount of THC, so under no condition can it make you feel high.

How much Chia should I consume?

You can consume up to tablespoons of Chia seeds. But if you combine it with hemp seeds, decrease the quantity.

Over to you

Now no matter which seed you want to consume, if you are searching for the hemp seeds vs chia seeds discussions, you are very concerned about your health. And if you are a woman with no baby, you can consume both. But make sure to decrease the amount of consumption.