Battle Of The Superfoods: Chia Seeds vs. Flax Seeds

By Prabha Shiyani - Integrative Nutrition Health Coach -


Both chia seeds and flax seeds top my list of superfoods. They are both easy to add to your salads or smoothies for a nutritional punch.  But is one better than the other?  Let’s compare.

Chia Seeds/2 Tbsp. Flax Seeds/2 Tbsp
Calories 122 80
Protein 4g 3g
Complete Protein? Yes No
Fiber 6.9g 4g
Omega 3 (EFA) 5,000mg 2,700mg
Taste Faintly nutty/ Earthy Whole grain/Nutty
Storage Keep for 2 years Spoil quickly
Versatility Don’t need to grind Must grind
Gluten Gluten-free Gluten-free

If you had to choose based on the above comparison, it looks like chia seeds win, but not by a landslide. So I say use both. Each has their own nutritional benefits and are an easy addition to your healthy diet where variety is key.


Here’s an easy peasy chia pudding recipe for you to try:

Ingredients (for 1-2 servings)

  • 1 cup almond, hemp or coconut milk
  • 2-3 tablespoons chia seeds
  • 1 banana
  • ½ cup blueberries (frozen are OK)
  • Handful of almonds or walnuts, if desired
  • Cinnamon, to taste


  • Mix all the ingredients together and let them sit in the refrigerator for a few minutes.
  • Stir the mixture as the chia is “gelling” into a pudding-like consistency.
  • Let it sit in the refrigerator again for about 20 minutes or until ready to eat.

You can also prepare this the night before, ready to grab for breakfast the next morning.

If you find the pudding too thick, you can add more milk or a little water. If you find the pudding too thin, add more chia or any of the other ingredients to make it thicker. And to give it a real superfood boost, you could even sprinkle a little ground flaxseed on top.

You really can’t go wrong with chia pudding. It’s easy to make and tastes great which is why I love making it so much.

To read more about Prabha click here.

Come and take a look at our nutritious and ethically sourced health food at the natural health star health shop where you’ll find the ingredients for this delicious Chia pudding.

What did you think of this post? If you liked it please SHARE the love.

If you have any comments, we’d love to hear them so please leave in the box below.

Leave a Reply

Your email address will not be published. Required fields are marked *

Information on this website is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this website for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.