Chia, hemp and flax comparison

Chia seeds, hemp seed powder and flaxseed powder are all plant sources high in omega-3 fatty acids (alpha-linolenic acid), which are often deficient in a typical Western diet. Here are a few other similarities as well as some differences between them:


  • High in fibre

  • Can be added to smoothies, porridge, yoghurt or baked goods

  • Single serving size of 1 tablespoon (approximately 10g)

  • Flaxseed powder and chia seeds can both be used as a thickener in smoothies, sauces and soups.


  • They are all high in protein; however, hemp seed powder is the only one that contains complete protein.

  • Chia seeds and flaxseed powder contain higher levels of omega-3 fatty acids compared to hemp seed powder.

  • Chia seeds have a neutral flavour, but flaxseed powder and hemp seed powder have a pleasant nutty flavour

  • Hemp seed powder has a texture similar to chopped nuts and is tasty sprinkled over casseroles, vegetables or salads.

  • They vary in price from the cheapest being flaxseed powder at R0.54 per serving, to hemp seed powder costing R1.33 per serving and chia seeds being the most expensive at R3.75 per serving.

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