Per 100 g, Chia Seeds have 486 kcal and Flax Seeds have 534 kcal. A typical serving of Chia Seeds (1 tbsp, 12 g) has 58 kcal and 2 g protein, and a typical serving of Flax Seeds (1 tbsp, 10 g) has 53 kcal and 1.8 g protein.
Better for weight loss
Chia Seeds
Calories are close (486 vs 534 kcal per 100 g), but Chia Seeds give you more fibre per calorie than Flax Seeds, which helps you stay full.
More protein per calorie
Tie
Per calorie they are close: 3.4 g vs 3.4 g protein per 100 kcal (16.5 g vs 18.3 g per 100 g). Neither is a major protein source.
More fibre per calorie
Chia Seeds
Chia Seeds give 7.1 g fibre per 100 kcal against 5.1 g for Flax Seeds (34.4 g vs 27.3 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Chia Seeds are the more filling pick. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Chia Seeds | Flax Seeds |
|---|---|---|
| Calories | 486 kcal | 534 kcal |
| Protein | 16.5 g | 18.3 g |
| Carbohydrates | 42.1 g | 28.9 g |
| Fat | 30.7 g | 42.2 g |
| Fibre | 34.4 g | 27.3 g |
| Sugar | 0 g | 1.6 g |
| Sodium | 16 mg | 30 mg |
| Calcium | 631 mg | 255 mg |
| Iron | 7.7 mg | 5.7 mg |
| Potassium | 407 mg | 813 mg |
| Vitamin C | 1.6 mg | 0.6 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Chia Seeds, 1 tbsp (12 g)
58 kcal
2 g protein · 5.1 g carbs · 3.7 g fat · 4.1 g fibre
100 kcal = about 21 g
Full nutrition for Chia Seeds →Flax Seeds, 1 tbsp (10 g)
53 kcal
1.8 g protein · 2.9 g carbs · 4.2 g fat · 2.7 g fibre
100 kcal = about 19 g
Full nutrition for Flax Seeds →Flax Seeds have more: 534 kcal per 100 g against 486 kcal. A typical serving of Chia Seeds (1 tbsp, 12 g) has 58 kcal and 2 g protein, and a typical serving of Flax Seeds (1 tbsp, 10 g) has 53 kcal and 1.8 g protein.
Chia Seeds. Calories are close (486 vs 534 kcal per 100 g), but Chia Seeds give you more fibre per calorie than Flax Seeds, which helps you stay full. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Per calorie they are close: 3.4 g vs 3.4 g protein per 100 kcal (16.5 g vs 18.3 g per 100 g). Neither is a major protein source.
About 21 g of Chia Seeds or 19 g of Flax Seeds gives you 100 kcal.
Get an Indian diet plan with your exact portions of chia seeds, flax seeds and everything else you eat, built around your goal by NASM-certified Coach Himanshu.