Which has more omega-3, hemp seeds or chia seeds?

November 27, 2025 •

4 min read

According to nutritional data, chia seeds contain significantly more alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid, per serving than hemp seeds. While both are powerhouse superfoods, understanding their distinct nutritional profiles is key to deciding which has more omega-3 for your diet.

Quick Summary

Chia seeds boast a higher concentration of omega-3 ALA compared to hemp seeds. The better choice for your diet depends on whether you prioritize ALA, fiber, or protein, as their overall nutritional profiles differ.

Key Points

Chia has more ALA: Chia seeds contain significantly more alpha-linolenic acid (ALA), the plant-based omega-3, per serving than hemp seeds.
Hemp is higher in protein: Hemp seeds provide nearly double the protein per serving and are a complete protein source, containing all nine essential amino acids.
Chia is higher in fiber: A serving of chia seeds offers about 10 times more fiber than a serving of hemp seeds, making it superior for digestive health and satiety.
Hemp offers balanced omegas: Hemp seeds feature a more balanced ratio of omega-6 to omega-3 fatty acids, which is beneficial for overall health.
Choice depends on goals: Your ideal seed depends on whether your priority is maximizing ALA and fiber (chia) or boosting protein and balancing omegas (hemp).

Chia vs. Hemp: The Omega-3 Showdown

When comparing which has more omega-3, hemp seeds or chia seeds, the answer is clear: chia seeds are the winner for ALA (alpha-linolenic acid) content per gram. However, this simple fact doesn't tell the whole story. These two popular plant-based seeds offer different nutritional benefits that can influence which one is better suited for your individual health goals.

Alpha-Linolenic Acid (ALA): The Plant-Based Omega-3

Chia seeds are renowned for their high concentration of ALA, the type of omega-3 fatty acid found in plants. A single 1-ounce (28g) serving of chia seeds delivers approximately 5 grams of ALA. This is a substantial amount, often exceeding the daily recommended intake for adults in a single serving. This high ALA content is what solidifies chia seeds' reputation as a potent source of plant-based omega-3s.

Omega-3 in Hemp Seeds: A Balanced Approach

In contrast, while hemp seeds are also a good source of ALA, they contain less per serving than chia seeds. A 3-tablespoon serving (approximately 30g) of hemp seeds provides around 2.6 grams of ALA. The defining characteristic of hemp seeds' fat content, however, is the ratio of omega-6 to omega-3 fatty acids, which is often cited as being an optimal 3:1 or 2:1 ratio for human health. Many modern diets are heavily skewed toward omega-6 fatty acids, so this balanced ratio in hemp seeds is a significant benefit.

Beyond Omega-3: Comprehensive Nutritional Comparison

Looking at the omega-3 content alone doesn't give a full picture. Both seeds bring different strengths to the table regarding other essential nutrients. The choice between them can depend heavily on what else you want to gain from your food. Here is a more detailed breakdown:

The Fiber Advantage: Chia Seeds

One of the most notable differences is fiber content. Chia seeds contain an impressive 10 grams of dietary fiber per 1-ounce serving, while the same amount of hemp seeds contains only about 1 gram.
This high fiber content in chia seeds is excellent for digestive health, promoting regularity, and aiding in satiety, which can assist with weight management.
The fiber in chia seeds is primarily soluble, which forms a gel-like consistency when mixed with liquid. This is why it is often used as a thickener, binder, or a base for chia pudding.

The Protein Advantage: Hemp Seeds

Hemp seeds have a significant edge when it comes to protein. A 1-ounce serving provides around 9.5 grams of protein, nearly double that of chia seeds, which offer about 5 grams in a similar serving.
Furthermore, hemp seeds are a complete protein source, meaning they contain all nine essential amino acids that the body cannot produce on its own.
This makes them particularly valuable for vegans and vegetarians looking to boost their plant-based protein intake.

Mineral Content

Both seeds are mineral-rich, but with different compositions:

Hemp Seeds are higher in:

Manganese
Magnesium
Zinc
Iron
Phosphorus

Chia Seeds are higher in:

Calcium

Which Seed is Right for You?

Choosing the right seed depends on your primary dietary goals. If maximizing your intake of ALA and fiber is your top priority, chia seeds are the obvious choice. Their ability to form a gel also makes them uniquely useful in certain recipes. If, however, you are focused on increasing plant-based protein, getting a balanced omega-6 to omega-3 ratio, and boosting certain minerals like magnesium and zinc, hemp seeds are the better option. Their nutty flavor and softer texture also make them a versatile addition to many dishes. Both seeds are valuable additions to a healthy diet, and for maximum benefits, many people choose to incorporate both into their meals.

Comparison Table


Nutrient (per 1oz/28g)	Chia Seeds	Hemp Seeds
Omega-3 (ALA)	~5 g	~2.6 g (per 30g)
Protein	~5 g	~9.5 g
Fiber	~10 g	~1 g
Omega-6:Omega-3 Ratio	Approximately 1:3	Approximately 3:1
Notable Minerals	High in Calcium	High in Magnesium, Zinc

Conclusion

In the competition for omega-3 content, chia seeds have the upper hand with their higher alpha-linolenic acid (ALA) concentration. Yet, this is only one piece of the nutritional puzzle. Hemp seeds offer more protein and a more balanced ratio of omega-6 to omega-3 fatty acids, which is often healthier for the average diet. The best seed for you depends on your specific nutritional needs. For optimal health, incorporating both superfoods into your diet is a smart strategy to get the best of both worlds. For more detailed nutritional guidelines, consult resources from the National Institutes of Health. [Link: National Institutes of Health (NIH) | (.gov) https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/]

Practical Uses for Each Seed

Chia Seeds: Ideal for making puddings, thickening smoothies, as an egg replacer in baking, and as a topping for yogurt or oatmeal due to their gel-forming properties.
Hemp Seeds: Excellent for sprinkling on salads, mixing into granola, blending into smoothies for a protein boost, and adding a nutty flavor and creamy texture to dishes.

Frequently Asked Questions

Yes, both chia and hemp seeds are excellent plant-based sources of omega-3, specifically the ALA form. Chia seeds, however, contain a higher amount of ALA per serving.

Chia seeds are vastly superior for fiber intake, with a 1-ounce serving containing approximately 10 grams of fiber, compared to just 1 gram in a similar serving of hemp seeds.

Hemp seeds are the winner for protein content, providing nearly double the amount per serving compared to chia seeds and offering a complete protein profile.

While both can be added to many of the same dishes, their textures and functions differ. Chia seeds are a natural gelling agent, while hemp seeds have a soft, nutty texture. Your choice depends on the desired outcome for the recipe.

No, both chia and hemp seeds only contain ALA, which the body must inefficiently convert into the active forms, EPA and DHA. For a more direct source of EPA and DHA, consider algae-based supplements.

Both seeds are very versatile. You can add them to smoothies, oatmeal, yogurt, salads, or baked goods. Chia seeds can be used to make puddings, while hemp seeds are great for sprinkling over dishes for extra texture and protein.

Both seeds support heart health through their omega-3 content. Chia seeds offer more ALA, while hemp seeds provide a more balanced omega-6 to omega-3 ratio, which can be beneficial.