【Green Knowledge】Flax Seed vs Chia Seed

Speaking of superfoods, you must have heard about flaxseeds and chia seeds.  Do you know the differences between these two types of seeds?

Flaxseeds and chia seeds are both high-fiber foods that are rich in good fats. However, if you pay attention to food products in the market, you will find commercial flaxseed oil but not chia seed oil in grocery stores, and the application of chia seeds but not flaxseeds in making puddings. Let’s learn more about them!

Flaxseeds VS Chiaseeds

  Flaxseed (1 tablespoon) Chia seed (1 tablespoon)
Fats (g) 4.5 4
Omega-3 (g) 2.3 2.4
Protein (g) 2 2.5
Fiber (g) 3 5
Energy (kcal) 55 60
Appearance sesame-like poppy seed-like
Application instructions   Grind to powder, them mix with breakfast cereals, oatmeal, salad or use for baking goods.   Add to breakfast cereals and oatmeal, or use for making desserts like tapioca pudding.
Replacement of eggs in cooking uses  Thickening agent: 1 tbsp of flaxseed powder mixed with 3 tbsp of water, stir until the mixture thickens   Gelling agent: 1 tbsp of chia seeds mixed with 5 tbsp of water and let the mixture stays for 15 min
Points to note Grinding of flaxseeds into powder can enhance absorption of their nutrients Soaking of chia seeds in liquid for at least 5 min to allow the release of soluble fiber onto the seed coat. This can help stimulate peristalsis of the gut.



Fun ideas to eat them everyday!


To facilitate efficient nutrient absorption, grinding of flaxseeds is preferred before consumption. The flavorful ground flaxseed is suitable for salad and smoothie recipes. On the other hand, the soluble fiber in chia seeds requires a soaking time of at least 5 minutes to be released so chia seeds are best for making overnight oatmeal, tapioca pudding as well as smoothie.


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