Choose Your Healthiest Seed
Dietitian Compares Flaxseeds and Hemp Seeds: Which Offers More Protein, Fiber, and Omega-3s?
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Hemp seeds pack nearly 70% more protein per serving than flaxseeds, but flaxseeds deliver eight times more fiber, according to NBC News. A registered dietitian says neither seed is the outright winner — the better choice depends entirely on what your body needs most.
Dietitian Danielle Crumble Smith put it simply: "If you're focusing mainly on protein, hemp may be more beneficial. However, it's also important to get enough fiber in your diet, which can also contribute to heart health, blood sugar control and satiety." Both seeds are considered among the healthiest available, and experts increasingly suggest eating both.
Hemp Seeds Win the Protein Battle by a Wide Margin
Per 3-tablespoon (30g) serving, hemp seeds deliver about 10 grams of protein compared to just 6 grams in flaxseeds, per USDA FoodData Central data. That gap matters for vegans and athletes. Hemp is also a "complete protein," meaning it contains all nine essential amino acids the body cannot make on its own. Flaxseeds do not share that distinction.
Hemp seeds also contain roughly 210 mg of magnesium per serving — about 50% of the daily recommended value — versus 110 mg in flaxseeds. Higher magnesium supports muscle function and metabolic health. Sports nutritionists point to hemp as a top choice for anyone focused on muscle repair or preventing age-related muscle loss.
Flaxseeds Dominate Fiber and Omega-3 Content
Flaxseeds contain about 8 grams of fiber per serving. Hemp seeds have roughly 1 gram. That is a massive difference. High fiber slows digestion, steadies blood sugar, and feeds healthy gut bacteria. For people managing diabetes or trying to lower cholesterol, flax has a clear edge, according to NBC News.
On omega-3 fatty acids, flax also wins big. Flaxseeds contain about 6,400 mg of ALA (alpha-linolenic acid, a plant-based omega-3) per serving. Hemp seeds provide around 3,000 mg. Research published in the Hypertension Journal linked higher flaxseed intake to lower blood pressure. Flax also contains lignans — plant compounds tied to hormonal health and reduced inflammation.
Hemp's Rise Came After a Long Legal Ban
Hemp seeds were largely absent from mainstream grocery stores for decades. That changed in December 2018, when the U.S. Farm Bill federally legalized industrial hemp, according to the U.S. Department of Agriculture. Since then, hemp hearts have moved from health-food stores to the cereal aisle. By 2021, they became a favorite in keto and paleo diets because of their high protein and very low carb count — about 3 grams of carbs per serving.
Flaxseeds, by contrast, have been a dietary staple for centuries, originally valued as a digestive aid. Early research in the 2000s cemented flax as a top plant source of omega-3s. Today, flax remains a dominant crop in Canada and North Dakota, while hemp farming is expanding quickly across a wider range of U.S. climates.
Experts Say the Smartest Move Is Eating Both
No single seed covers all bases. Hemp beats flax on protein and minerals. Flax beats hemp on fiber and omega-3s. Because the two seeds fill different nutritional gaps, many dietitians now recommend a 50/50 blend. Adding one tablespoon of each to a smoothie, yogurt, or oatmeal gives you roughly 8 grams of protein, 4 grams of fiber, and close to 5,000 mg of omega-3s in one shot.
One note of caution: a popular social media trend called "seed cycling" claims that alternating seeds at specific times can balance hormones. Crumble Smith warns the science behind that specific practice is thin. The proven benefits come from simply eating these seeds regularly — not from cycling them on a schedule, according to NBC News.
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