Chia, Flax Seeds and Flax Powder: How They Compare
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Chia and flax are two of the most common seeds in everyday cooking, and Habbitree sells chia seeds, whole flax seeds (alsi) and stone-ground flax seed powder. Here is what the labels say.
Per 30 g serving
| Chia seeds | Flax seeds | Flax seed powder | |
|---|---|---|---|
| Energy | 146 kcal | 160 kcal | 160 kcal |
| Protein | 5.0 g | 5.5 g | 5.5 g |
| Dietary fibre | 10.3 g | 8.2 g | 8.2 g |
| Total fat | 9.2 g | 12.7 g | 12.7 g |
| Added sugars | 0.0 g | 0.0 g | 0.0 g |
| Best before | 9 months | 9 months | 18 months |
What stands out
Fibre. Chia has the most per serving (10.3 g, or 34.4 g per 100 g). Flax has 8.2 g (27.3 g per 100 g).
Omega-3. The flax seed powder page lists omega-3 (ALA) at 22.8 g per 100 g, or 6.8 g per serving. The whole flax seeds page describes them as rich in omega-3 ALA but gives no figure, and the chia page doesn’t mention omega-3.
Whole vs ground. Whole flax seeds and flax powder list the same macronutrients. The powder is stone-ground and has the longer best-before date, 18 months against 9.
How to use each
- Chia: smoothies, yoghurt, salads, dough and roti, or drinks
- Flax seeds: smoothies, yoghurt, salads, dough and roti, or baking
- Flax powder: smoothies, curd, oats, atta or baking
Storage
Store in a cool, dry place away from direct sunlight, reseal after use and use a dry spoon. The flax powder page recommends refrigeration after opening.