Chia Seeds vs Ground Flaxseed (Flax Meal)
Compare the complete macronutrient and micronutrient profiles of Chia Seeds and Ground Flaxseed (Flax Meal) per 100g standard serving to see which best fits your protein and dietary goals.
Chia Seeds
Nuts & Seeds486
Calories / 100g
16.5g
Protein / 100g
Default Serving: 2 tbsp (25g)
Ground Flaxseed (Flax Meal)
Nuts & Seeds534
Calories / 100g
18.3g
Protein / 100g
Default Serving: 2 tbsp (20g)
Category Winners at a Glance
Ground Flaxseed (Flax Meal)
18.3g protein per 100g
Chia Seeds
34.4g fiber per 100g
Chia Seeds
631 mg calcium
Nutritional Breakdown Comparison (per 100g)
USDA Standard| Nutrient (per 100g) | Chia Seeds | Ground Flaxseed (Flax Meal) | Difference |
|---|---|---|---|
| Calories | 486 kcal | 534 kcal | 48 kcal |
| Protein | 16.5g | 18.3g | 1.8g |
| Total Carbohydrates | 42.1g | 28.9g | 13.2g |
| Dietary Fiber | 34.4g | 27.3g | 7.1g |
| Total Fat | 30.7g | 42.2g | 11.5g |
| Iron (Non-Heme) | 7.7 mg | 5.7 mg | 2 mg |
| Calcium | 631 mg | 255 mg | 376 mg |
| Plant Omega-3 (ALA) | 17.8 g | 22.8 g | 5 g |
Culinary Applications & Kitchen Usage
Cooking with Chia Seeds:
Chia Seeds is versatile in savory and sweet cooking. In whole food plant-based diets, it is commonly used in stir-fries, bowls, grain dishes, or baking.
Cooking with Ground Flaxseed (Flax Meal):
Ground Flaxseed (Flax Meal) pairs exceptionally well in curries, salads, wraps, and grain salads. Its natural nutrient density makes it an ideal staple for high-protein meal prep.
Analyze in Nutrition Calculator
Want to calculate exact macro totals for custom portion sizes of Chia Seeds and Ground Flaxseed (Flax Meal)? Open our live Nutrition Calculator.