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Chia Seeds vs Lotus Seeds: Which Is Healthier?

This article explains the key similarities and differences between chia seeds and lotus seeds, foods from the nuts and seeds group. Read on to learn more about the chia seeds vs lotus seeds comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 2, 2023.

Chia Seeds and lotus seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on chia seeds and lotus seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Lotus Seeds

Lotus seeds (Nelumbo nucifera) are a staple in many Asian cuisines, particularly in China and Japan.

These seeds have a long history of cultivation and have been used for culinary and medicinal purposes for centuries.

Lotus seeds have a slightly sweet and nutty flavor with a texture similar to that of a chestnut.

When cooked, they have a soft and slightly chewy texture, with a slightly crunchy outer shell. They can be eaten as a snack on their own, or used in a variety of sweet and savory dishes, including soups, porridges, and desserts.

In Chinese medicine, lotus seeds are believed to have calming and nourishing properties and are often used in tonics and medicinal soups.

They are a good source of protein, fiber, and other nutrients, making them a valuable addition to plant-based diets.

There are many ways to incorporate lotus seeds into your cooking. They can be eaten raw or cooked, and are often soaked before use to soften their texture. Lotus seeds are available in many forms, including whole, dried, and ground into flour.

Whether you’re looking for a new snack or an interesting ingredient to add to your cooking, consider giving lotus seeds a try.

They are flavorful, versatile, and nutritious, and may just become a new favorite in your kitchen.

Lotus Seeds are not an excellent source of any particular vitamin.

However, they contain a good amount of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Chia Seeds vs Lotus Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs lotus seeds.

This comparison will start by comparing the caloric value of chia seeds and lotus seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Chia SeedsLotus Seeds
Energy486 kcal89 kcal
Carbs42.1 g17.3 g
Protein16.5 g4.13 g
Fat30.7 g0.53 g
Saturated Fat3.33 g0.088 g

Chia Seeds vs Lotus Seeds Calories

Nuts and seeds are generally high in calories; the same goes for chia seeds and lotus seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing lotus seeds vs chia seeds for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 136 calories per serving of chia seeds.

However, both chia seeds and lotus seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Chia Seeds vs Lotus Seeds Protein

Nuts and seeds, including chia seeds and lotus seeds, are an important source of plant-based protein.

Chia Seeds offer around 74% more protein than lotus seeds.

Chia Seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving), while lotus seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving).

Chia Seeds vs Lotus Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and lotus seeds.

The total amount of carbohydrates is around 59% higher in chia seeds than in lotus seeds. They have 42.1 grams per 100 grams, compared to 17.3 grams in lotus seeds.

One handful of chia seeds and lotus seeds (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in chia seeds and lotus seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than lotus seeds which offer 0 grams per portion.

Chia Seeds vs Lotus Seeds Fats

Like the other nuts and seeds, fats in chia seeds and lotus seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in chia seeds and lotus seeds:

  • Chia Seeds: 30.7 grams per 100 grams
  • Lotus Seeds: 0.5 per 100 grams

Speaking of saturated fats, lotus seeds are 97% lower in saturated fats.

Lotus Seeds and chia seeds contain 0.1 grams and 3.3 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Lotus Seeds Vitamins Content

This section will discuss the vitamin content of chia seeds and lotus seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chia Seeds have a higher amount of vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

However, lotus seeds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.

Chia Seeds and lotus seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins chia seeds and lotus seeds contain side by side, so you can easily compare them.

Chia SeedsLotus Seeds
Vitamin A54 IU13 IU
Vitamin C1.6 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.62 mg0.171 mg
Vitamin B2 (Riboflavin)0.17 mg0.04 mg
Vitamin B3 (Niacin)8.83 mg0.429 mg
Vitamin B5 (Pantothenic acid)00.228 mg
Vitamin B6 (Pyroxidine)00.168 mg
Vitamin B9 (Folate)49 µg28 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.5 mg0
Vitamin K00

Chia Seeds vs Lotus Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and lotus seeds comparison focuses on their mineral content.

On the other hand, lotus seeds have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Chia Seeds and lotus seeds contain the same amount of fluoride.

Check out the table below to learn how chia seeds and lotus seeds compare when it comes to mineral contents.

Chia SeedsLotus Seeds
Calcium631 mg44 mg
Copper0.924 mg0.094 mg
Fluoride00
Iron7.72 mg0.95 mg
Magnesium335 mg56 mg
Manganese2.72 mg0.621 mg
Phosphorus860 mg168 mg
Potassium407 mg367 mg
Selenium55.2 µg0
Sodium16 mg1 mg
Zinc4.58 mg0.28 mg

The Final Word

Chia Seeds and lotus seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both chia seeds and lotus seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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