Chia Seeds v. Basil Seeds: Which Superfood Should You Choose?

Move over, chia seeds — there’s a new super seed in town. It’s basil seeds!

Chia seeds have been on the culinary map for a while, but basil seeds are starting to get more attention, say experts. “Basil seeds have been used for thousands of years in ancient medicines, such as Chinese medicine and Ayurvedic medicine,” says Yvette Hill, RDN, IBCLC, a registered dietitian nutritionist in Colorado. “However, they’ve most recently become a Western trend, including here in the U.S.” That’s right, not only can you eat the leaves of the basil plant (margherita pizza, anyone?), but you can also consume their seeds.

Fans of both seeds tout their impressive fiber and omega-3 fatty acid content, but is one better (or healthier) than the other? We asked registered dietitians to share their two cents on these two seeds.

What’s the difference between chia seeds and basil seeds?

Chia seeds and basil seeds have a lot in common. They’re both tiny black seeds, for starters. They share the same texture, too: They’re crunchy when raw but swell and develop a gel coating after they’re submerged in liquid for a few minutes.

They will both grow into plants with edible leaves (though only one was a staple in 1980s Christmas stockings — “ch, ch, ch, chia!”) — and both seeds can be use to add crunch to a salad, boost the nutrition in baked goods, bulk up overnight oats or turn milk into a pudding or water into a fiber-packed beverage.

But basil and chia seeds’ origins are different. The basil plant (Ocimum basilicum) originally hails from India, Pakistan and other locations in South Asia, as well as parts of Africa. These days it’s grown almost anywhere and is a familiar herb in home gardens around the world.

The chia plant (Salvia hispanica) was a staple food of the Aztecs and was used for both culinary, medicinal and religious purposes. Today it’s grown in Latin America, South America and Australia.

What are the nutrition profiles of chia seeds and basil seeds?

Both seeds are packed with lots of important nutrients. But it’s their fiber content that gets the most focus. “I think of chia seeds and basil seeds as an easy way to increase dietary fiber, but they also provide protein, omega-3 fatty acids, iron, calcium and magnesium,” says Amy Woodman, RD, a registered dietitian and founder of Farmington Valley Nutrition and Wellness in Connecticut.

Here’s how they stack up against each other:

Chia seed nutrition

Chia seeds are great plant-based sources of fiber, protein, magnesium, iron, calcium and omega-3 fatty acids. One serving (1 ounce or 2 tablespoons) of chia seeds contains:

• Calories = 140

• Protein = 5 g

• Fiber = 10 g

• Carbohydrates = 12 g

• Fat (mostly ALA, an omega-3 fatty acid) = 9 g

• Magnesium = 100 mg

• Iron = 2.2 mg

• Calcium = 180 mg

Basil seed nutrition

Basil seeds have the same nutritional components, but in slightly different amounts. One serving (1 ounce or 2 tablespoons) of basil seeds contains:

• Calories = 130

• Protein = 5 g

• Fiber = 15 g

• Carbohydrates = 15 g

• Fat (mostly ALA, an omega-3 fatty acid) = 6 g

• Magnesium = 90 mg

• Iron = 4.7 mg

• Calcium = 370mg

What are the health benefits of chia seeds and basil seeds?

Chia and basil seeds provide the same health benefits. Both seeds have been touted for their ability to improve digestion and gut health, reduce appetite by keeping you feeling full and even make skin healthier.

Support digestion and stabilize blood glucose

“Chia and basil seeds are high in soluble fiber, which absorbs water and forms a gel in the gut,” explains Danielle Rancourt, MS, RD, CSSD, LD, a registered dietitian, certified sports dietitian and founder of Pivot Nutrition Coaching in North Dakota. “This slows digestion, allowing for better glucose absorption and helping you feel more full.”

While a systematic review of research into chia seeds specifically has found they don’t have a significant impact on glycemic status, the slowed-down digestion from soluble fiber can prevent blood sugar spikes after eating and also keep you feeling full for longer.

Get rid of constipation

The soluble fiber adds bulk to stool, which can keep you regular and alleviate constipation. That said, high-fiber foods pull water from the GI tract in order to do this, so you’ll need to drink plenty of water to compensate. Inadequate hydration when eating a lot of fiber can actually make constipation worse.

Improve cholesterol levels

These seeds may also improve cholesterol levels, thanks to their soluble fiber. “They can lower blood cholesterol by binding to cholesterol in the GI tract, causing it to be excreted rather than absorbed in the bloodstream,” Woodland says.

Reduce inflammation

The omega-3 content in both basil and chia seeds may reduce inflammation, which can be good for the skin, heart health and GI conditions, such as irritable bowel syndrome.

Promote immune function and protect against cell damage

Both chia and basil seeds have antimicrobial properties, which may help with immune function. They also contain powerful antioxidants and polyphenols, which may protect against cell damage.

Which seed is better for you?

If it were a strict head-to-head competition, basil seeds edge out chia seeds. They have more fiber, iron, and calcium per serving than chia seeds, with slightly fewer calories. Chia seeds, however, are higher in omega-3 fatty acids (ALA) and magnesium.

Here’s another consideration that may tip the scales in the other direction: “Chia seeds can be found in most grocery stores and are significantly more affordable,” Rancourt says. “They’re about four times cheaper by weight.”

But both are super-nutritious, so the “better” seed really comes down to your priorities. If you’re vegan or vegetarian and want to add more iron and calcium to your diet, basil seeds are a more efficient pick. If you want plenty of nutritional bang for less buck, chia seeds are the way to go.

When it comes down to it, though, both seeds earn an A+ in the nutrition department. “Both basil seeds and chia seeds are great for gut health and digestion, blood sugar regulation and satiety,” Rancourt says. “Their high fiber content is most notable. Both seeds contain protein, fat and fiber, making it great for weight management.”

How to eat more chia seeds and basil seeds

Just to be clear, we’re talking about edible seeds you can buy in the grocery store, not from seed packets you pick up at the garden center. “While the seeds are identical, those intended for gardening are not packaged for human consumption and may have higher residual amounts of pesticides,” Woodman says.

Both can be added to smoothies, oatmeal and salad dressings as a new take on poppy seed dressing. They can be sprinkled on top of yogurt or avocado toast. They can be baked into muffins, breads and other baked goods. You can make chia pudding and basil seed pudding by adding the seeds to plant-based or dairy milk overnight. Stir a teaspoon of seeds in water to make chia seed or basil seed water (and with a splash of fruit juice for added flavor).

The bottom line

Both chia seeds and basil seeds are nutrition powerhouses with many similarities: texture, culinary uses and health benefits. These benefits include better cholesterol levels, less inflammation, more digestive regularity and lower inflammation. Both are great sources of fiber, protein, omega-3 fatty acids, magnesium, calcium and iron. Basil seeds have more fiber, calcium and iron than chia seeds. Chia seeds have more omega-3 fatty acids and magnesium, and they’re usually more affordable and easier to find.

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