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Hemp Seeds Vs. Chia Seeds 2024: Differences & Health Benefits


Reviewed by Brittany Ferri, PhD
hemp seeds Vs chia seeds
There are some differences between chia seeds and hemp seeds. Photo: Nhung Nguyen

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Edible seeds of many kinds are incredibly healthy choices to add to your diet for many reasons. These can include sunflower seeds, pumpkin seeds, flaxseeds, walnuts, and more. However, certain seeds have garnered a lot more attention in the health world than others. It’s all thanks to their health benefits and impressive nutrients, along with the scientific studies and research that have discovered more and more about them. Two of the healthiest known seeds in this arena are chia seeds (Salvia hispanica) and hemp seeds (Cannabis sativa). What are the differences and health benefits of hemp seeds vs. chia seeds? Read on to learn more and find out.

Chia Seeds Vs. Hemp Seeds: The Differences & Similarities

In a nutshell, the main differences between chia seeds and hemp seeds are that:

Chia Seeds

  • Have more calories.
  • Contain more carbohydrates.
  • Are higher in calcium and phosphorus.

Hemp Seeds

  • Contains more fat.
  • Contains more protein.
  • Contains a greater variety of trace minerals.

Both hemp seeds and chia seeds are very good for health. The biggest similarity between these two foods is that they are both rich in healthy fats, like omega-3 fatty acids and polyunsaturated fats. Both also provide complete plant proteins, a long list of amino acids, and antioxidants galore. 

Nutrition Information Of Hemp Seeds Vs. Chia Seeds

The main difference between hemp seeds and chia seeds is their nutritional content. That said, what is the full list of nutritional values between hemp seeds and chia seeds?

Hemp Seed Nutrients (General Nutritional Content)

Dietary fiber (soluble and insoluble)

Vitamins, including:

  • B vitamins
  • Vitamin E

Minerals, including:

  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Zinc

Whole plant proteins, including:

  • Albumin
  • Edestin
  • Amino acids, including:
    • Alanine
    • Arginine
    • Glutamic acid
    • Glycine
    • Serine
    • Threonine
    • Tyrosine

Polyunsaturated fats, including:

  • Omega-3 fatty acids

Antioxidants, including:

  • Apigenin
  • Cathecin
  • Eriodicyol
  • Flavonols
  • Isoflavones
  • Phenols
  • Quercetin
  • Tocopherols

Chia Seed Nutrients (General Nutritional Content)

Dietary soluble fiber

Whole plant proteins. Many amino acids, including:

  • Alanine
  • Arginine
  • Aspartic acid
  • Glutamic acid
  • Glycine
  • Leucine
  • Lysine
  • Phenylalanine
  • Serine
  • Valine

B Vitamins, including:

  • B1
  • B2
  • Niacin

Minerals, including:

  • Calcium
  • Phosphorus
  • Potassium
  • Magnesium

Omega-3 fatty acids, including:

  • A-linolenic acid (ALA)

Polyunsaturated fats

Oleic acid

Palmitic acid

Antioxidants, including:

  • Apigenin
  • Caffeic acid
  • Epicatechin
  • Gallic acid
  • Quercetin
  • …and more

Hemp Seeds Vs. Chia Seeds: Health Benefits

There are some notable differences between hemp and chia seeds in terms of their health benefits. There are also some overlaps.

Hemp seeds,[1] hemp seeds provide nine essential amino acids and essential fatty acids. They are shown to also support heart health, reduce inflammation, reduce cancer risk, and promote healthier digestion. They may also have additional possible health benefits such as supporting women’s hormonal health, skin health, and more.

on the other hand, studies show[2] that chia seeds are good for supporting heart health,[3] regulating blood sugars, reducing the risk of diabetes (and diabetes symptoms), and preventing obesity. Due to their high antioxidant content, they can also reduce chronic inflammation, reduce cancer risk, and may support certain inflammatory diseases (including digestive inflammatory disease). Because they’re higher in calories they can also help you put on weight.

Since hemp seeds are very high in protein they may help some people build muscle and lose weight. It can also have a subtle secondary effect of promoting or supporting relaxation and soothing feelings of stress or anxiety, due to small amounts of naturally occurring CBD.

Possible Side Effects Of Eating Hemp Seeds And Chia Seeds

Both hemp seeds and chia seeds are safe to eat. For some people and certain situations, however, there may be some uncomfortable side effects to be mindful of.

If you eat too many chia seeds or any types of seed you do run the risk of gastrointestinal discomfort. This can be severe constipation (or a severe laxative effect), diarrhea, bloating, nausea, vomiting, gas, and abdominal pain.

Always test out a portion of food for possible allergies if you are planning on consuming it in substantial quantities or regularly for health purposes. This can be done using a skin patch test. If you have a food allergy to hempseed or chia seeds, this may manifest as the above symptoms plus inflammation, itchy skin, headaches, and more.

Talk to your doctor if you experience any strange symptoms while consuming chia seeds or hempseed.

How To Use Hemp Seeds And Chia Seeds 

Hemp Seeds 

hemp seeds vs chia seeds
Hemp seeds can be used in food in many ways. Photo: HandmadePictures/Shutterstock

Compared to chia seeds, hemp seeds[4] require more work and processing before they’re ready to consume. Seeds need to be “hulled” or shelled so that what you have left are the tender edible centers of the seeds or the “hemp hearts.” Doing this also helps get rid of a great deal of hemp’s acrid flavor, which can put some people off.

Once you have these, hemp seeds can be used in food in many ways. They can be sprinkled on top of many different types of dishes: salads, cereal, granola, yogurt, and even baked quick bread or yeast bread for both beauty and nutrition. It is recommended to incorporate them into breadcrumb coating mixes for an extra nutrient boost.

Chia Seeds

hemp seeds vs chia seeds
Chia seeds don’t require any preparation to eat or enjoy. Photo: mchin/Shutterstock

Chia seeds don’t require any preparation to eat or enjoy. They can be sprinkled freely atop many types of foods or dishes in the very same way as hemp seeds and are big favorites for salads, cereals, or smoothies. People tend to have little issue with their flavor because it is so subtle.

However, many people may choose to soak chia seeds[5] so they take on their “bulked up” form, which gives the seeds a softer texture more like tapioca or psyllium husk. In this form, people make chia seeds into pudding but also add them to smoothies, marinades, sauces, and more to both thicken and add more nutrition.

Soaking only takes a few minutes. You can soak your chia seeds in water or milk. They are ready to use once they have visibly “swelled” or bulked up. 


Hemp seeds and chia seeds are both very good for you and your brain health — but in different ways. They contain a lot of the same nutrition and have some similar health benefits. 

They also have wellness properties all their own and unique to each of them. Hemp seeds can support anxiety and nervousness, for example, while chia seeds may have stronger digestive-supporting benefits. Hemp seeds also have higher nutrients than chia seeds, and the inverse is true of chia seeds, too. 

You can include both in your diet for the most optimal health and nutrition possible. Or, depending on your health or even weight loss goals, you can choose hemp seeds vs. chia seeds one over the other such as flax seeds, sunflower seeds, or any nutritious seeds — it all depends on you!

Frequently Asked Questions

Which are better for you: chia seeds or hemp seeds?

Neither is healthier than the other. But you might want to use each for different health benefits (though they both have a lot of health benefit overlaps). For more healthy plant fats and gaining weight, you’ll want to eat more chia seeds. If you’d like to lose more weight and get more plant proteins in your diet go with hemp seeds.

Which ones taste better: chia seeds or hemp seeds?

Most report that chia seeds are way more palatable than hemp seeds. Hemp seeds that still have their hulls can have a strong bitter, pungent, or acrid flavor that can be difficult for some people to enjoy. That said, you can buy hulled or shelled hemp seeds—also called hemp hearts— which are white rather than dark brown, black, or grey. These will have less of this flavor.

With hemp seeds vs. chia seeds, which contain more nutrients?

Both are equally nutritious but contain varying sets of nutrients. Hemp seeds and chia seeds both contain antioxidants, vitamins, minerals, fiber, and plant proteins. Hemp seed contains more plant proteins and amino acids. Chia seeds contain more polyunsaturated fats and are higher in fiber.

Which are easier to use, cook, or eat hemp seeds or chia seeds?

Many will say chia seeds are easier to use than hemp seeds. But that depends. If you want to use soaked chia seeds this requires an extra step that hemp seeds don’t require. If you want to get rid of some of hemp seed’s acrid flavor, on the other hand, this also requires removing the shells or hulls first. This can be more time-consuming than soaking chia seeds. That said, you can purchase pre-hulled hemp seeds from stores which will save you the work. If that’s the case, hemp seeds are less work to process and use than chia seeds.

+ 5 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. ‌Pellegrino, C., Buonerba, C., Cannazza, G., Jacopo D’Auria, Ermete Ottoni, Fulgione, A., Antonio Di Stasio, Pierri, B. and Gallo, A. (2021). A Review of Hemp as Food and Nutritional Supplement. Cannabis and cannabinoid research, [online] 6(1), pp.19–27. doi:https://doi.org/10.1089/can.2020.0001.
  2. Parker, J.E., Schellenberger, A.N., Roe, A.L., Oketch-Rabah, H.A. and Calderón, Á.I. (2018). Therapeutic Perspectives on Chia Seed and Its Oil: A Review. Planta Medica, [online] 84(09/10), pp.606–612. doi:https://doi.org/10.1055/a-0586-4711.
  3. Cynthia, de, L., Santo and Rosa, G. (2015). EFFECT OF CHIA SEED (SALVIA HISPANICA L.) CONSUMPTION ON CARDIOVASCULAR RISK FACTORS IN HUMANS: A SYSTEMATIC REVIEW. PubMed, [online] 32(5), pp.1909–18. doi:https://doi.org/10.3305/nh.2015.32.5.9394.
  4. Farinon, B., Molinari, R., Costantini, L. and Merendino, N. (2020). The Seed of Industrial Hemp (Cannabis sativa L.): Nutritional Quality and Potential Functionality for Human Health and Nutrition. Nutrients, [online] 12(7), pp.1935–1935. doi:https://doi.org/10.3390/nu12071935.
  5. Norlaily Mohd Ali, Swee Keong Yeap, Wan Yong Ho, Boon Kee Beh, Sheau Wei Tan and Soon Guan Tan (2012). The Promising Future of Chia, Salvia hispanicaL.. Journal of Biomedicine and Biotechnology, [online] 2012, pp.1–9. doi:https://doi.org/10.1155/2012/171956.


Adrian White is a certified herbalist, author, organic farmer, and freelance writer on subjects of health, wellness, nutrition, herbalism, and agriculture. Her book Herbalism: Plants & Potions That Heal was published through Arcturus Publishing in 2022.… See More