Sweet Basil Seeds vs. Chia Seeds: A Comparison

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Sweet basil seeds vs. chia seeds—ever wonder which of these tiny seeds packs a bigger punch for your overall health? Both have been cherished since ancient times for their incredible health advantages, and at first glance, they even look similar!

But does one outshine the other when it comes to nutritional content, culinary uses, or fitting into a balanced diet? And exactly what is the difference between the two?

Two white bowls, one with chia seeds and one with basil seeds.

We’ll break down the nutritional profiles of basil seeds vs. chia seeds, highlight the key differences, and show you how to easily incorporate both into your meals.

about sweet basil seeds

Sweet basil seeds (also known as sabja seeds) come from the sweet basil plant, a herbaceous plant native to Southeast Asia, but now cultivated globally.

The seeds are small and black, with a slightly oval shape and a crunchy texture. Their mild flavor makes them a versatile ingredient, as they can be added to both sweet and savory dishes.

When soaked in water (or other types of liquid), sweet basil seeds develop a gel-like consistency and expand to almost double their size.

This, along with the cooling effect of basil seeds, makes them a popular ingredient in summer drinks, as they add a refreshing texture and help to keep the body cool and hydrated.

A closeup of a spoonful of sweet basil seed pudding.

Basil seeds are less commonly known and perhaps not as easy to source as chia seeds. You can order them online or at some health food stores, but your regular grocery store may not stock them.

basil seed nutrition

Small yet mighty, basil seeds are packed with essential nutrients that can benefit the body in various ways.

According to the National Institutes of Health, basil seeds have numerous health benefits: a high fiber content as well as a good amount of protein, and zero net carbs, making them a great addition to any diet. They also contain lots of healthy fats, including omega-3 fatty acids.

On the micronutrient side, basil seeds are a good source of calcium, magnesium, potassium, and iron, as well as vitamins A and K. Who knew something so small could flex this big!?

about chia seeds

A more popular ingredient in the West, chia seeds come from the desert plant Salvia hispanica, which is native to Central America, specifically Mexico and Guatemala.

These tiny black seeds were consumed by ancient Aztec and Mayan civilizations for their energy-boosting properties.

Chia seeds have a mild, nutty flavor and are often used in smoothies and oatmeal or as a topping for yogurt or salads.

They are also commonly used as an egg substitute in vegan baking due to their gelatinous texture when mixed with water.

chia seed nutrition

Chia seeds are also a powerhouse of nutrition in a tiny package. According to the National Institutes of Health, the health benefits of chia seeds are just as vast as basil seeds.

Chia seeds are notably high in omega-3 fatty acids as well as fiber, protein, and antioxidants. They are also a good source of calcium, magnesium, and phosphorus—all necessary nutrients for keeping our bodies functioning at their best!

sweet basil seeds vs. chia seeds

At first glance, basil seeds and chia seeds seem nearly identical—both expand and can form a gel-like substance when soaked, both pack in that dietary fiber, and both have been celebrated for centuries for their health benefits.

But look closer, and you’ll notice that each of these small black seeds have their own advantages.

nutritional value

While both are excellent choices for a balanced diet, a recent study shows their nutritional profiles have some key differences:

Sweet basil seeds: 40.85g fiber, 14.8g protein (per 100g)
Chia seeds: 37.4g fiber, 21.5g protein (per 100g)

As you can see, basil seeds take the crown when it comes to fiber, while chia seeds have a slight edge in protein content.

Chia seeds also boast higher omega-3s, making them a standout for essential fatty acids. Basil seeds, however, are more antioxidant and mineral-rich, with higher levels of iron and calcium.

Since both are high in fiber and omega-3 content, they are both a valuable addition to any lifestyle due to their anti-inflammatory properties and ability to help regulate blood sugar levels and support digestive health.

A white bowl with chia seeds and basil seeds in the background.

They're an excellent choice in supporting health goals such as controlling blood sugar, heart health, weight loss or weight management, and delivering fiber to the digestive tract.

how to use basil and chia seeds

When soaked, the jelly-like texture of basil and chia seeds makes them excellent as a thickening agent in various recipes. Both seeds can be added to smoothies, yogurt bowls, oatmeal, and salads for added texture and nutrients.

The only thing to note, however, is that basil seeds swell faster and to a larger size than chia seeds.

This makes them more gelatinous and better suited for drinks, desserts, and puddings, while chia seeds are better for baking and cooking. The differences are very slight, however, which means you can often use them interchangeably.

If you aren't as familiar with these super seeds, you may be wondering how to use them in your everyday cooking. Let’s explore the diverse range of dishes where these tiny powerhouses can shine:

toss into salads

Basil seeds and chia seeds both add a nice crunch and texture to any salad. You can sprinkle them on top of your greens or mix them into the dressing for a thicker consistency.

make pudding

Chia pudding or basil seed pudding is a delicious and healthy breakfast or snack option. Just mix your choice of milk (coconut, almond, or dairy) with the seeds and let it sit in the fridge overnight.

Warm chia pudding in a bowl topped with crushed pecans and cinnamon.

Try my Basil Seed Pudding, Warm Chia Seed Pudding, or Chocolate Keto Chia Pudding. These recipes are simple, delicious, and the perfect way to get started!

add to overnight oats

Adding chia or basil seeds to your overnight oats not only provides a nutritional boost but also adds a fun texture and flavor to your breakfast!

Add a couple tablespoons to your oats, pour in your choice of milk, and add any desired flavors or toppings. Let the mixture rest overnight, and by morning, you’ll have a rich, creamy, and nutrient-packed breakfast ready to enjoy!

If you follow a gluten-free or low-carb diet, you'll love my No Oats Oatmeal and Cinnamon Overnight Oats without Oats!

These recipes swap traditional oats for hemp hearts and flaxseed meal, and using chia or basil seeds helps thicken the mixture to create that familiar oatmeal-like thickness you'll love!

blend into smoothies

One of my favorite ways to sneak in superfoods like chia and basil seeds is by adding them to my daily smoothie.

Simply blend your choice of greens, fruit, protein powder, and superfoods like chia seeds for a nutritious and filling breakfast or snack.

Give my Green Ginger Smoothie or Creamy Coconut Smoothie Bowls a try! Both recipes are loaded with superfood goodness, making them ultra-nourishing and oh-so-satisfying.

chia seeds vs. basil seeds: the verdict

So, which is the better choice? Both are a great option for any diet, but knowing which to reach for all boils down to your personal preferences!

Focusing on omega-3s or want to boost the protein content of your baked goods? Chia seeds might be the way to go.

Looking for more fiber and a fun, unique addition to your smoothies or puddings? Try basil seeds!

Whichever you choose, you really can’t go wrong with either of these super seeds. They both offer a variety of health benefits and can easily be incorporated into various dishes in a number of creative and delicious ways.

Sweet Basil Seeds vs. Chia Seeds: A Comparison