Chia Seeds vs Basil Seeds- Which seed packs a bigger nutritional punch?
At a dinner party recently I met someone who raved about basil seeds and how much they loved them, even sent me home with some to compare with chia, which I include in my diet regularly.
Both are nutritious, both swell when liquid is added and become gelatinous- good for puddings and smoothies and are a good binder in recipes.
I was curious to compare, and here are my findings:
Chia Seeds vs Basil Seeds- Nutrition
Chia seeds have Omega-3’s- healthy fats, Basil seeds do not. The macronutrient profiles of both seeds are pretty similar. Basil has more carbs, chia has more fat and more fiber. Basil has more calcium and iron by far than chia.
To put the relative nutritional content in the perspective of daily values (More detail below):
- 1 Tb of chia is the same as 2 1000 mg fish oil gels for omega 3’s. Impressive!
- Basil shines with Calcium and iron. 1 Tb will get ytou ~30% of the RDA of calcium and 29% of your iron for men and post-menopausal women. 13% of iron for pre-menopausal women.
- Magnesium- both will get you 35-40 mg of magnesium. RDA is 416 mg
- Carb comparison per Tb- chia 6.3, Basil 9.5
- *Net Carbs-If you’re on keto or cutting carbs the net carbs comparison is big- only 1.3 for Chia, and 6.2 for Basil. chia has more fiber
- Calories- both around 70/ Tb
- Protein- Chia 2.5 g per Tb, Basil 2.2 g
Summary- Chia Seeds vs Basil Seeds
Go with Chia if you want a nice boost of Omega-3 healthy fat and some fiber. Also if you want low net carbs.
Go with Basil for some extra calcium and iron.
Taste- I find the tase of both to be pretty neutral, maybe some mild sweetness.
Mayan and Aztec Warriors liked Chia
Chia seeds are known to support enduranc . e and were used by ancient warriors going into battle, particularly in Mesoamerica.
They believed in their stamina-boosting properties. This is due to the slow digesting carbs, Omega-3s for inflammation, and some protein. there are also small amounts of electrolytes- magnesium and calcium.
The Tarahumara runners featured in Born to Run use them too, in chia drinks. The chia gel (and basil) retains water, which may support hydration during intense activity.
Basil has a Medicinal History in Asia
While basil seeds don’t have a warrior legend, they have been widely used in ayurvedic and chines medicine for cooling and for soothing respiratory and digestive issues
Stats- Nutrition Per 1 Tb (Tablespoon):
| Nutrient | Chia Seeds (~15g) | Basil Seeds (~15g) |
| Calories | ~73 kcal | ~70 kcal |
| Protein | ~2.5 g | ~2.2 g |
| Fat | ~4.6 g (high in omega-3) | ~2.0 g |
| Total Carbs | ~6.3 g | ~9.5 g |
| Fiber | ~5.0 g | ~3.3 g |
| Net Carbs | ~1.3 g | ~6.2 g |
| Calcium | ~95 mg | ~340 mg |
| Iron | ~1.2 mg | ~2.3 mg |
| Magnesium | ~40 mg | ~30-35 mg |
| Omega-3 (ALA) | ~2.7 g | Low |
That’s what I’ve learned about Chia Seeds vs Basil Seeds. Which one do you like? Drop a comment on how you use these…