Ingredient swap
Chia Seeds vs Ground Flaxseed
Chia Seeds has 16.5 g protein and 486 calories per 100 g; ground flaxseed has 18.3 g and 534. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of chia seeds (163 g) ≈ 1½ cup of ground flaxseed.
Side by side
| Per 100 g | Chia Seeds | Ground Flaxseed |
|---|---|---|
| Calories | 486 better | 534 |
| Protein | 16.5 g | 18.3 gbetter |
| Carbs | 42.1 g | 28.9 gbetter |
| Fat | 30.7 g | 42.2 g |
| Fiber | 34.4 gbetter | 27.3 g |
| Sugar | 0 gbetter | 1.6 g |
| Sodium | 16 mgbetter | 30 mg |
| 1 cup weighs | 163 g | 112 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use ground flaxseed instead of chia seeds?
Swap by weight, not by cup: 1 cup of chia seeds (163 g) ≈ 1½ cup of ground flaxseed.
Which has more protein?
Ground Flaxseed, with 18.3 g per 100 g versus 16.5 g.
Which has fewer calories?
Chia Seeds, with 486 calories per 100 g.