Hemp Seeds vs Chia seeds
Side-by-side nutrition breakdown per serving.
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Hemp Seeds | Chia seeds | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 9.5g | 4.7g | 🌱 Hemp Seeds |
| Calories (per serving) | 166 | 138 | 🌱 Chia seeds |
| Fiber (per serving) | 1.2g | 9.8g | 🌱 Chia seeds |
| Fat (per serving) | 14.6g | 8.7g | 🌱 Chia seeds |
| Protein Density Score? | 5.7 | 3.4 | 🌱 Hemp Seeds |
| Serving Size | 3 tbsp (30g) | 2 tbsp chia seeds (≈28 g) | — |
| Calories for 30g Protein | 526 | 881 | 🌱 Hemp Seeds |
How much for 30g protein?
Which Should You Choose?
🌱Choose Hemp Seeds if you want:
Hemp hearts provide nearly twice as much protein (9.5g vs 5g per 30g).
Hemp hearts contain all essential amino acids, making them complete protein.
Hemp hearts have a soft, nutty texture that blends easily.
🌱Choose Chia seeds if you want:
Chia offers over eight times more fiber (10.3g vs 1.2g).
Chia seeds gel when hydrated, perfect for chia pudding.
Frequently Asked Questions
Yes, hemp hearts contain all essential amino acids, making them a high-quality plant protein source.
No, hulled hemp seeds sold for food contain negligible THC and will not cause psychoactive effects.
Absolutely! Combining them boosts both protein and fiber. Add them together to oatmeal, yogurt, or smoothies.
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