Chia Seeds vs Flaxseeds

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

Chia seeds and flaxseeds might be small, but they’ve made a big name for themselves in kitchens everywhere. Whether you’re tossing them into a smoothie, sprinkling them over oatmeal, or baking them into muffins, both chia seeds and flaxseeds add something extra to your meals. At first glance, the seeds seem pretty similar—but they each have their own flavor, texture, and nutritional makeup. In this article, we’ll take a closer look at what sets chia and flax apart, so you can decide which one works best for you.

What are Chia Seeds?

Chia seeds look like poppy seeds when they’re dry, but once exposed to moisture, they swell up into gelatinous blobs—much like tapioca. They don’t really have a taste, so you can add them into almost any recipe without altering up the flavor.

Chia Seeds Nutrition Facts

In a 100g serving, chia seeds deliver the following:

• Protein: 17g
• Carbohydrates: 38g
• Magnesium: 326 mg
• Potassium: 642 mg

How Do You Eat Chia Seeds? 5 Ideas to Try

You can use chia seeds in pretty much anything.

Chia pudding
Ready to hear the easiest dessert recipe ever? Add 3 tablespoons chia seeds to 1 cup almond, coconut, or cashew milk, stir, and let sit for at least 10 minutes. Sprinkle the toppings of your choosing on top (we like goji berries and cacao nibs) and enjoy! Keep reading for even more chia pudding recipes. 

How to make chia seed water

To enjoy chia seeds on-the-go, infuse 16 fl oz of water with up to 1 tablespoon of chia seeds. A squeeze of lemon or some cucumber slices will add spa water vibes and a refreshing taste to sip throughout the day.

Crunchy granola
Making homemade granola is a super easy way to use up leftover grains, nuts, and dried fruit for a healthy breakfast. Follow your favorite granola recipe, and just before baking, add 3 tablespoons of dried chia to the mix and toss to coat.

Amped-up oatmeal

Though it’s a tried-and-true breakfast, sometimes oatmeal just feels tired. Make it a little more exciting—and a lot more powerful—by stirring in chia seeds before cooking as usual. 

Vegan baking

No eggs in the house? As long as you have some chia seeds in the pantry, you can still make those gooey chocolate chip cookies. To make one vegan “egg,” grind 1 tablespoon chia seeds in a spice or coffee grinder. Add 3 tablespoons of water to the meal and allow it to sit for 5 minutes. The mixture will take on a consistency similar to a raw egg, and acts just as well as a binding agent in baked goods.

10 Easy Chia Seed Recipes

From even more chia pudding recipes to decadent brownie bites, here are some standout dishes featuring chia seeds. 

• Golden Milk Chia Seed Pudding: A protein-rich breakfast combining grass-fed golden milk with turmeric and ginger. Simply mix with chia seeds and refrigerate overnight. 
• Pumpkin Spiced Chia Seed Pudding: A fall-inspired treat made with pumpkin purée, almond milk, MCT oil, and warming spices. Perfect for a keto-friendly dessert. 
• Matcha Chia Pudding: An energizing option blending almond milk, maple syrup, vanilla, and matcha powder. 
• Apricot Chia Pudding: Layers of apricot sauce and coconut milk chia pudding create a delicate, fruity snack. 
• Banana-Chocolate Chia Pudding Parfaits: A layered dessert featuring vanilla chia pudding, chocolate chia mousse, and mashed bananas. Top with cacao nibs and coconut flakes. 
• Strawberry Chia Pudding: A simple recipe using prepared chia pudding topped with yogurt, fresh berries, banana slices, and cashews.
• Black Bean Brownie Bites: Decadent truffle-like bites made with black beans, chia seeds, coconut oil, almond butter, and cacao. 

• Flourless Chocolate Zucchini Muffins: Moist and fudge-like muffins incorporating zucchini, cacao powder, and chocolate chips. Paleo-friendly and perfect for make-ahead breakfasts.
• Chia Cherry Rosé Sangria: A refreshing summer drink combining sparkling rosé, pineapple juice, Mamma Chia Cherry Beet Squeeze, and ginger beer. Enhanced with lemon, lime, and dragon fruit slices. 
• Balsamic-Blueberry Chia Popsicles: A unique frozen treat made with balsamic-simmered blueberries, coconut milk, and chia seeds. Perfect for a hot day.

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What Are Flaxseeds?

Flaxseeds are small, flat seeds that come from the flax plant (Linum usitatissimum), which has been cultivated for thousands of years. They’re typically brown or golden in color and have a mild, nutty flavor. You’ll often find them sold whole, ground (as flaxseed meal), or as flaxseed oil. Whole flaxseeds are quite hard, so they’re often ground before eating to make their nutrients easier to digest. You’ll see them added to everything from cereals and breads to smoothies and energy bars.

Flaxseed Nutrition Facts

In a 1 tablespoon serving of ground flaxseed, you’ll find:

• Protein: 1.3g
• Dietary fiber: 2g
• Magnesium: 27mg
• Potassium: 57mg
• Phosphorus: 45mg

5 Ways to Use Flaxseeds

Like chia, there are seemingly endless ways to use flaxseeds, including:

Salad topper

Sprinkle a tablespoon of ground flaxseeds over salad.

Whole-wheat baking

Ground flaxseeds seamlessly mix into whole wheat batter and can make any dish a little bit more nutritious, like pancakes or waffles.

Gluten-free breading

Because they look and act like breadcrumbs, ground flaxseeds combined with a sprouted flour are the perfect answer to gluten-free fried chicken.

Stick-to-your-ribs porridge

As ground flaxseeds absorb water, they’ll naturally thicken anything you add them to. Thicken up oats or porridge with a tablespoon for an even heartier breakfast.

Vegan baking

Just like chia eggs, flax eggs are a worthy stand-in when you’re out of the real thing (or want to make a vegan version of your favorite cookies, cakes, and other baked goods). Mix 1 tablespoon ground flaxseed into 3 tablespoons of water and allow to sit for up to five minutes—that’s one “egg.” 

8 Sweet & Savory Flaxseed Recipes

Take your pick from coffee cake to breakfast cookies.

• Vegan Coffee Cake: A moist, dairy-free cake made with almond and coconut flours, brewed coffee, and a flaxseed “egg” for binding.
• Banana Whole-Wheat Waffles: Fluffy vegan waffles combining whole wheat flour, ripe bananas, and ground flaxseed. Perfect for a hearty breakfast. 
• Banana Bread Granola: A crunchy granola blend of oats, pecans, flaxseed meal, and dried banana slices, sweetened with maple syrup.
• Gluten-Free Savory Scones: Savory scones made with almond flour, flaxseeds, and topped with an “everything bagel” seasoning. Ideal for a gluten-free snack.
• No-Bake Cocoa Bars: Energy bars combining oats, ground flaxseed, cacao powder, and nut butter. A quick, oven-free snack. 

• Double-Chocolate Brownie Bites: Rich brownie bites made with nuts, dates, cacao, and flaxseed, offering a fudgy texture without refined sugar.
• Superfood Breakfast Cookies: Chewy cookies packed with coconut flakes, dried berries, almonds, and ground flaxseed. 
• Paleo Chicken Nuggets: Grain-free chicken nuggets using ground flaxseed and coconut flour for a crispy coating.