Chia vs. Hemp: Which Has More Omega-3?

November 24, 2025 •

3 min read

Did you know that chia seeds offer a greater concentration of the essential omega-3 fatty acid, Alpha-Linolenic Acid (ALA), than hemp seeds? Although both are plant-based omega-3 sources, chia seeds have more. The differences in omega-3 levels are just one facet of their unique nutritional profiles. This article explores which has more omega-3, chia or hemp, and helps the reader decide which seed is right for them.

Quick Summary

This comparison details the omega-3 content of chia and hemp seeds. This will help you learn how their fiber, protein, and mineral concentrations differ to determine which is best for your dietary goals.

Key Points

Chia has more omega-3: Chia seeds contain a higher amount of ALA omega-3 fatty acids compared to hemp seeds.
Hemp provides more protein: Hemp seeds are a complete protein source and contain almost twice the protein of chia seeds per ounce.
Chia is a fiber powerhouse: Chia seeds have a lot of fiber, with almost 10 grams per ounce, promoting satiety and digestive health.
Both are rich in minerals: Chia seeds are a good source of calcium. Hemp seeds contain magnesium, iron, and zinc.
Choosing depends on your goals: Choose chia for more omega-3s and fiber, or hemp for higher protein and a balanced omega ratio, or use both for a complete nutrient boost.

A Tale of Two Super Seeds

Chia and hemp seeds are considered superfoods because they offer a lot of nutrition. Both are common in plant-based diets and are added to smoothies, oatmeal, and baked goods because of their mild flavors and textures. But, when it comes to omega-3 fatty acids, one seed is better than the other. Chia seeds, which form a gel when soaked, are a source of ALA omega-3s. Hemp seeds (also called hemp hearts) have a nutty flavor, higher protein content, and a good mineral profile.

Omega-3 Showdown: Chia vs. Hemp

According to nutritional data, chia seeds have more ALA omega-3 content per serving. A one-ounce (28-gram) serving of chia seeds has over 5,000 milligrams of ALA. A similar serving of hemp seeds provides around 2,600 milligrams of ALA. This makes chia seeds one of the richest plant-based sources of omega-3s. The human body can only convert a small portion of plant-based ALA into EPA and DHA forms found in fatty fish, but consuming high amounts of ALA is still good for heart health and inflammation.

Beyond Omega-3: A Complete Nutritional Picture

While omega-3s are key, the overall nutrient profile defines each seed's strengths. The choice between chia and hemp depends on which nutrients you want.

Fiber: Chia seeds are high in fiber, with almost 10 grams per ounce, which aids digestion and promotes fullness. Hemp seeds have very little fiber.
Protein: Hemp seeds are a complete protein and contain all nine essential amino acids. Hemp seeds have a much higher protein-to-fiber ratio than chia seeds. A three-tablespoon serving of hemp hearts has nearly 10 grams of protein, roughly double that of chia seeds.
Minerals: Hemp seeds contain high amounts of magnesium, phosphorus, zinc, and iron. Chia seeds are a better source of calcium, which is useful for those on a dairy-free diet.
Omega-6 to Omega-3 Ratio: Hemp seeds have a favorable omega-6 to omega-3 ratio, typically around 3:1. Many modern diets have high omega-6 intake, so this balanced ratio helps restore equilibrium. Chia seeds have an even more favorable ratio, with a much higher proportion of omega-3s.

How to Choose and Use Your Seeds

Choose based on health goals. If you want to maximize ALA omega-3 intake and boost fiber, chia seeds are superior. They are good for puddings, thickening sauces, and adding to smoothies. If you want to increase plant-based protein, gain a balanced omega ratio, and boost mineral intake, hemp seeds are best. Hemp seeds have a soft, nutty flavor and work well sprinkled over salads, roasted vegetables, or blended into smoothies without changing the texture significantly. You can also mix them to get the full range of benefits.

Nutrient Comparison Table: Chia vs. Hemp (per 1 oz serving)


Nutrient	Chia Seeds	Hemp Seeds
Omega-3 (ALA)	~5050 mg	~2600 mg
Protein	~4.7 g	~9.5 g
Fiber	~9.8 g	~1.2 g
Calcium	Excellent source	Good source
Magnesium	Excellent source	Excellent source
Phosphorus	Excellent source	Excellent source
Iron	Good source	Good source
Zinc	Good source	Excellent source

Conclusion

Chia and hemp seeds are nutritious additions to any diet. If your goal is the highest concentration of ALA omega-3s or a boost in fiber, chia is the best choice. For those prioritizing higher protein and minerals, hemp seeds offer a more robust profile. Incorporating both into your regular diet is an excellent strategy for a range of plant-based benefits, from heart health to digestive wellness. For more details on omega-3s, visit the National Institutes of Health website at ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/.

Frequently Asked Questions

Chia seeds have more omega-3 (ALA) for concentration, containing more per ounce than hemp seeds.

Both seeds are plant-based sources of ALA omega-3. However, the body's conversion of ALA to EPA and DHA forms is inefficient. Most people get omega-3s from fatty fish or supplements.

Hemp seeds have more protein per serving, containing about double the amount found in chia seeds.

Chia seeds can be eaten whole or ground. The body digests the nutrients either way.

Most modern diets contain too many omega-6 fatty acids. The omega ratio in chia and hemp seeds helps balance this, which is important for reducing inflammation.

Both seeds are versatile. Chia seeds are great in puddings, smoothies, and as an egg replacer. Hemp seeds can be sprinkled on salads, yogurt, cereal, or blended into dressings.

Although they are both healthy additions, their textures and some nutritional aspects differ. Chia is a thickener because of its fiber, while hemp adds a nutty texture and more protein, so they are not always interchangeable in recipes.