| Measure | Chia seeds | Hemp seeds |
|---|---|---|
| Typical serving | 1 oz (28 g) | 1 oz (28 g) |
| Protein per serving | 4.6 g | 8.8 g |
| Protein per 100 g | 16.5 g | 31.6 g |
| Calories per serving | 136 kcal | 155 kcal |
| Protein density | 14% of calories | 23% of calories |
| Share of 50 g Daily Value | 9% | 18% |
| Protein quality | Complete | Complete |
| Category | Seeds | Seeds |
Compare foods · Chia seeds · Hemp seeds
Protein comparison
Chia seeds vs Hemp seeds: which has more protein?
Chia seeds gives you 4.6 g of protein per 1 oz; hemp seeds gives you 8.8 g per 1 oz. On equal weight it is 16.5 g against 31.6 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Hemp seeds has more protein on equal weight: 31.6 g per 100 g against chia seeds's 16.5 g, a lead of 15.1 g. Per typical serving, hemp seeds delivers 8.8 g (1 oz) to chia seeds's 4.6 g (1 oz), a difference of 4.2 g.
For the full breakdown of each food, see the protein in chia seeds and protein in hemp seeds pages, each with its USDA FoodData Central record id.
Quick answers
Chia seeds vs Hemp seeds FAQ
Which has more protein, chia seeds or hemp seeds?
Hemp seeds has more protein per 100 g: 31.6 g against 16.5 g. Per typical serving, chia seeds provides 4.6 g (1 oz) and hemp seeds provides 8.8 g (1 oz).
Is chia seeds or hemp seeds more protein-dense?
Hemp seeds is the more protein-dense of the two: about 23% of its calories come from protein, against 14% for chia seeds.
Are chia seeds and hemp seeds complete proteins?
Yes, both. Chia seeds and hemp seeds each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
Where they rank
Related rankings
More matchups