Chia Seeds vs Hemp Seeds

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Chia Seeds

Best for muscle gain

Hemp Seeds

Best for low-carb

Hemp Seeds

Macro Comparison

Chia Seeds: 100g (100g)  |  Hemp Seeds: 100g (100g)

CaloriesLower is better for weight loss

486

Chia Seeds

vs

553

Hemp Seeds

ProteinHigher supports muscle growth

16.5g

Chia Seeds

vs

31.6g

Hemp Seeds

CarbsLower for low-carb diets

42.1g

Chia Seeds

vs

8.67g

Hemp Seeds

FatLower for calorie control

30.7g

Chia Seeds

vs

48.8g

Hemp Seeds

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

14%

Chia Seeds

23%

Hemp Seeds

Track what you eat automatically

Send a photo of your chia seeds or hemp seeds meal to Sunn on WhatsApp and get instant calorie and macro tracking.

Take the free quiz

Per 100g Comparison

NutrientChia SeedsHemp Seeds
Calories486553
Protein16.5g31.6g
Carbs42.1g8.7g
Fat30.7g48.8g
Fiber34.4g4g
Sugar—1.5g
Sodium16mg5mg
Cholesterol0mg0mg
Saturated Fat3.33g4.6g
Potassium407mg1200mg
Vitamin A—1mcg
Vitamin C1.6mg0.5mg
Calcium631mg70mg
Iron7.72mg7.95mg

Which Should You Choose?

For weight loss

Choose Chia Seeds. With 486 calories and 16.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Hemp Seeds. Hemp Seeds delivers 31.6g protein per serving — 15.1g more than Chia Seeds.

For low-carb diets

Choose Hemp Seeds with 8.67g carbs per serving.

Full Chia Seeds nutrition facts →Full Hemp Seeds nutrition facts →Calculate your macros →Browse free meal plans →

Get a plan that fits your goals

Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.

Take the free quiz

Common Questions

Is Chia Seeds or Hemp Seeds better for weight loss?

For weight loss, Chia Seeds is the better choice. Chia Seeds has 486 calories and 16.5g protein per serving, while Hemp Seeds has 553 calories and 31.6g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Chia Seeds or Hemp Seeds?

Hemp Seeds has more protein per serving. Chia Seeds provides 16.5g and Hemp Seeds provides 31.6g of protein.

Can I eat both chia seeds and hemp seeds together?

Yes! Combining chia seeds and hemp seeds gives you 1039 calories and 48.1g protein. This combination can work well as part of a balanced meal.

Compare More Foods

Chia Seeds vs Almond butter, creamyHemp Seeds vs Almond butter, creamy
Chia Seeds vs Flaxseed, groundHemp Seeds vs Flaxseed, ground
Chia Seeds vs almondsHemp Seeds vs almonds
Chia Seeds vs CashewsHemp Seeds vs Cashews