In the following table we list the fatty acid content of most commercially available seeds. You can use these tables to help you make an informed decision in choosing a seed based upon its fatty acid composition. If you are unfamiliar with fatty acid nomenclature and how the different types of fatty acids impact your health please refer to our fatty acid primer.
Flaxseed is an excellent source of the omega 3 fatty acid alpha linolenic acid (ALA).
I do not recommend chia seeds for the following reasons:
I would imagine that many of you have never even heard of chia seeds much less eaten them. Chia seeds are small, oval shaped; either black or white colored and resemble sesame seeds. They are native to southern Mexico and northern Guatemala and were cultivated as a food crop for thousands of years in this region by the Aztecs and other native cultures. Chia seeds can be consumed in a variety of ways including roasting and grinding the seeds into a flour known as Chianpinolli which can then be made into tortillas, tamales, and beverages. The roasted ground seeds are traditionally consumed as gruel called Pinole.
In the past 20 years chia seeds have become an increasingly popular item in co-ops and health food stores primarily because of their high content of the healthful omega 3 fatty acid, alpha linolenic acid (ALA). Chia seeds have also been fed to domestic livestock and chickens to enrich their meat and eggs with omega 3 fats. I can endorse feeding chia seeds to animals, but have serious reservations when it comes to humans eating these seeds as staple foods. The table below shows the entire nutrient profile for a 100 gram serving of chia seeds.
Nutrient Intake (DRI) | Amount | % Dietary Reference |
---|---|---|
Kilocalories | 490 g | 25 |
Protein | 15.6 g | 31 |
Carbohydrate | 43.9 g | 15 |
Fat | 30.8 g | 47 |
Saturated Fat | 3.2 g | 6 |
Monounsaturated Fat | 2.9 g | n/a |
Polyunsaturated Fat | 23.3 g | n/a |
18:1 oleic acid | 2.0 g | n/a |
18:2n6 linoleic acid | 5.8 g | n/a |
18:3n3 alpha linolenic acid | 17.6 g | n/a |
Fiber | 37.7 g | 151 |
Vitamin A | 36 IU | 1 |
Vitamin B1 | 0.87 mg | 58 |
Vitamin B2 | 0.17 mg | 10 |
Vitamin B3 | 5.82 mg | 29 |
Vitamin B6 | 0.69 mg | 35 |
Vitamin B12 | 0 | 0 |
Folate | 114 mcg | 29 |
Pantothenic acid | 0.94 mg | 9 |
Vitamin C | 15.7 mg | 26 |
Sodium | 19 mg | 1 |
Potassium | 100 mg | 5 |
Phosphorus | 948 | 95 |
Calcium | 631 mg | 26 |
Copper | 0.19 mg | 9 |
Iron | 10 mg | 56 |
Magnesium | 77 mg | 19 |
Manganese | 2.17 mg | 108 |
Zinc | 3.5 mg | 23 |