| Measure | Chia seeds | Flaxseed |
|---|---|---|
| Typical serving | 1 oz (28 g) | 2 tbsp (21 g) |
| Protein per serving | 4.6 g | 3.8 g |
| Protein per 100 g | 16.5 g | 18.3 g |
| Calories per serving | 136 kcal | 112 kcal |
| Protein density | 14% of calories | 14% of calories |
| Share of 50 g Daily Value | 9% | 8% |
| Protein quality | Complete | Incomplete |
| Category | Seeds | Seeds |
Compare foods · Chia seeds · Flaxseed
Protein comparison
Chia seeds vs Flaxseed: which has more protein?
Chia seeds gives you 4.6 g of protein per 1 oz; flaxseed gives you 3.8 g per 2 tbsp. On equal weight it is 16.5 g against 18.3 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Flaxseed has more protein on equal weight: 18.3 g per 100 g against chia seeds's 16.5 g, a lead of 1.8 g. The order flips per serving because the servings differ in size: per typical serving, chia seeds delivers 4.6 g (1 oz) to flaxseed's 3.8 g (2 tbsp), a difference of 0.8 g.
For the full breakdown of each food, see the protein in chia seeds and protein in flaxseed pages, each with its USDA FoodData Central record id.
Quick answers
Chia seeds vs Flaxseed FAQ
Which has more protein, chia seeds or flaxseed?
Flaxseed has more protein per 100 g: 18.3 g against 16.5 g. Per typical serving, chia seeds provides 4.6 g (1 oz) and flaxseed provides 3.8 g (2 tbsp).
Is chia seeds or flaxseed more protein-dense?
They are equally protein-dense: about 14% of calories come from protein in both.
Are chia seeds and flaxseed complete proteins?
Only chia seeds is a complete protein with all nine essential amino acids in adequate amounts. Flaxseed is incomplete on its own and pairs best with other protein sources across the day.
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