In today’s reader question segment, I’ll be covering the difference between black and white chia seeds plus which one is best for your diet and the best brands.
“I went shopping for chia seeds a few days ago and got confused about which is which. Ended up not buying any. Which is better? Black or white chia seeds? Can I combine both? Your articles don’t mention that. Thank you. ” – JF
I’ve written about chia seeds and it’s effectiveness in hair, health, and fitness in a few previous articles. You can catch up on them at:-
- How to Incorporate Chia Seeds into Your Diet for More Effective Weight Loss
- Chia Seeds vs Flax Seeds. What are the Differences & Which is Best for Your Diet?
What Are Chia Seeds?
Chia seeds originated from Central America and are a significant source of omega-3 and protein.
They also contain a variety of vitamins and minerals such as thiamine, niacin, calcium, iron, manganese, phosphorus, and zinc.
Chia seeds contain all of the nine essential amino acids, the building blocks of the human body, making them a complete protein.
These vitamins and minerals are present in both white and black chia seeds.
Chia Seeds Nutrition
1 tablespoon of chia seeds provides 3g of omega-3 fatty acids, 6g of dietary fiber, and 5.6g of protein. I add two tablespoons of chia seeds to my smoothie every morning.
What’s the Difference Between Black and White Chia Seeds?
Chia seeds can be found in black and white form. You might also find some of them are light cream or grey.
There’s no major difference between black and white chia seeds besides the color. The chia seed color depends on where the plants are grown and harvested.
Nutrition-wise, taste-wise, and versatility in usage, black and white chia seeds provide the same benefits.
Whichever you choose is down to your preference and or dish you’re making.
For instance, black chia seeds might make a fruit salad look more beautiful while white chia seeds might look great on a bun.
You can also mix black and white chia seeds. Chia seeds can be eaten ground or whole.
Note – you should never purchase brown chia seeds as those are immature and not safe to consume.
Do Black and White Seeds Taste Different?
I’ve tried both black and white chia seeds and they taste the same to me. I’ve tried them in smoothies and as toppings in salads.
I also top pan-seared and roasted salmon with black and white chia seeds.
Is There a Nutritional Difference Between Black and White Chia Seeds?
There’s no nutritional difference between black and white chia seeds. The nutritional profile for both are the same and you can switch between the two with ease.
There are indications that black chia seeds have a slightly higher protein content than white chia seeds but it’s a negligible percentage.
Do Chia Seeds Help With Weight Loss?
Chia seeds do indeed help with weight loss. Chia seeds swell when you add them to water which makes you feel full for longer and curbs appetite.
For more on chia seeds for weight loss, read How to Incorporate Chia Seeds into Your Diet for More Effective Weight Loss.
Where to Buy Chia Seeds?
You can find the black and white chia seed brands recommended below as well as similar brands online at Amazon and iHerb (worldwide shipping).
Buy White Chia Seeds
My favorite brands of white chia seeds are Terrasoul Superfoods Organic White Chia Seeds and Mamma Chia Organic White Chia Seeds.
Terrasoul Superfoods Organic White Chia Seeds
Mamma Chia Organic White Chia Seeds
Buy Black Chia Seeds
My favorite brands of black chia seeds are Viva Naturals Organic Chia Seeds and Navitas Naturals Organic Raw Chia Seeds.
Viva Naturals Organic Chia Seeds
Navitas Naturals Organic Raw Chia Seeds
- Journal of Biomedicine and Biotechnology: The Promising Future of Chia, Salvia Hispanica L.
- Superfoods for Life, Chia by Lauri Boone
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