Basil Seeds VS Chia Seeds: Which Is Better For Your Health?



Published on: 22-Jun-2023


10 min read


Updated on : 28-Nov-2023




Lalita Vishwakarma


Basil Seeds VS Chia Seeds: Which Is Better For Your Health?

Basil Seeds VS Chia Seeds: Which Is Better For Your Health?

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Imagine a world where a teaspoon of tiny seeds could transform your health. Well, that world exists, and it is right at your fingertips. Basil seeds and chia seeds. These miniature nutritional powerhouses hold the potential to revolutionise your well-being. 

Packed with a punch of essential nutrients, they are the superheroes of the seed kingdom. But in this battle of the seeds, which one truly reigns supreme? Today, we unveil the truth as we pit basil seeds against chia seeds in an epic clash of nutritional superiority. 

So fasten your seatbelts as we embark on a thrilling exploration of basil seeds 

versus chia seeds, revealing which seed takes the throne for enhancing your health and vitality. Get ready to witness the showdown of the century!

Table Of Content

1. Understanding The Seeds

2. Nutritional Content Of Basil Seeds

3. Nutritional Content Of Chia Seeds

4. Top 5 Health Benefits Of Basil Seeds

5. Top 5 Health Benefits Of Chia Seeds

6. Understanding The Difference Between Chia and Basil Seeds

7. The Final Say

8. FAQs

Understanding The Seeds

Chia and basil (sabja seeds) are nutrient-dense and have several health advantages. They are enriched with nutrients and can help you lose weight and strengthen your immunity. 

Many individuals mistakenly think chia and sabja seeds are interchangeable due to their similar looks. Although they have similar health benefits, they can help you stay fit and active.

When you compare them side by side, though, you will see several differences. There are noticeable distinctions between chia seeds and basil seeds.

Chia seeds are more significant than flax seeds and more oval in form; their colouring ranges from grey to brown to white to black. The seeds of basil are tiny, black, and spherical.

Nutritional Content Of Basil Seeds

Research shows that the nutritional value of basil seeds varies based on their place of cultivation. According to evidence, 1 tbsp, or 13 grams (g), of basil seeds imported from India contains:

  • Protein-                                    2 g
  • Carbohydrates-                         7 g
  • Calories-                                   57.5 kcal
  • Fats-                                         2.5 g
  • Omega-3 fatty acids-                1.240 g
  • Calcium-                                   15% of daily intake
  • Iron-                                          10% of daily intake
  • Magnesium-                             10% of daily intake
  • Also contains flavonoids and polyphenols

Nutritional Content Of Chia Seeds

Modern science supports the notion that chia seeds are very nutrient-dense, as held by ancient civilisations. In actuality, 28 grams, or 2 tablespoons, of chia seeds contain:

  • Calories -                            138 kcal
  • Carbs    -                            11.9 grams
  • Protein  -                             4.7 grams
  • Fibre     -                             9.8 grams
  • Fat        -                             8.7 grams
  • Alpha-linolenic acid (ALA)-  5 grams
  • Vitamin B1 (thiamine)-       15% of the DV
  • Vitamin B3 (niacin)-           16% of the DV
  • Magnesium  -                     23% of the DV
  • Calcium-                            14% of the Daily Value (DV)
  • Iron-                                   12% of the DV
  • Phosphorus-                      20% of the DV
  • Zinc-                                  12% of the DV

Top 5 Health Benefits Of Basil Seeds

The top 5 health benefits of basil seeds are:

1. Rich Source Of Mineral

Eating basil seeds can give you all the nutrients you need each day. Basil seeds may also be a significant source of calcium and iron for those who avoid meat and dairy products.

2. Helpful For Losing weight

Sabja seeds are rich in soluble dietary fibre, which helps one feel full and satisfied. Also, they control our bowel movements, aiding in removing pollutants from our bodies.

Pectin, a soluble, fermentable fibre, is helpful for weight reduction because it increases satiety and decreases calorie intake and adiposity when combined with a high-fat diet. As a bonus, it fosters fermentation that helps keep the rear digestive tract healthy. Therefore, reducing calorie intake aids weight loss.

3. Functions As An Organic Body Coolant

During the hot summer, drinks with sabja seeds can provide relief and comfort. Sabja seeds lower body temperature and soothe the stomach, making them a popular addition to beverages such as milkshakes, smoothies, yogurt, coconut water, coconut milk, and lemonade.

4. Beneficial For Managing Diabetes

People with diabetes must be careful about their eating to manage their blood sugar levels. Sabja seeds have been found to have anti-diabetic properties.

Studies indicate that consuming sabja seeds before a meal can prevent a sudden increase in blood sugar levels. Including sabja seeds in your diet can aid in managing diabetes by stabilising blood sugar levels after meals.

8. Promotes Regular Bowel Movements

Having a diet rich in high-fibre foods promotes regular bowel movements. If you do not drink enough water, your large intestine may extract water from your stool, leading to constipation.

Nevertheless, soluble fibres pull water to the large intestines when you eat fibre and drink a lot of water, which softens the stool. High-fibre diets are especially advised for those with heart issues, as they do not pressure the heart.

Top 5 Health Benefits Of Chia Seeds

The top 5 health benefits of chia seeds are:

1. Rich In Antioxidants

Chia seeds are a fantastic source of antioxidants as well. In addition to preventing the delicate lipids in chia seeds from getting rancid, antioxidants also improve human health by scavenging reactive molecules.

2. It Might Lower Blood Sugar Levels

Chia seeds' high fibre content and other healthy ingredients may help manage blood sugar. Diabetics may experience high blood sugar levels. Heart disease is one of several problems linked to persistently high fasting blood sugar levels.

3. May Reduce Your Risk Of Developing Heart Disease

Incorporating chia seeds into your diet can decrease your chances of developing heart disease, as they contain essential fibre and omega-3 fatty acids. The soluble fibre found in chia seeds and other sources can assist in reducing LDL (unhealthy) cholesterol levels in your bloodstream. This can ultimately lower your risk of heart disease.

4. It May Encourage Weight Loss

Chia seeds' fibre and protein may help people lose weight. Around 10 grams of dietary fibre are present in one ounce (28 grams) of chia seeds. They, therefore, contain a staggering 35% fibre by weight.

5. Has A Lot Of Omega-3 And 6

One serving of chia seeds contains 6.72 g of polyunsaturated fatty acids (PUFAs). Researchers are still learning how PUFAs affect health. A 2020 analysis of 86 clinical trials indicated that increasing Omega-3 intake might lower the risk of heart attacks and the linked risk variables. This would imply that chia seeds are a beneficial component of a heart-healthy diet. 

Understanding The Differences Between Chia and Basil Seeds

1. Origin

Chia seeds and basil seeds are available in America, although their places of origin are distinct.

Basil is a member of the Central African and Southeast Asian kingdom of plants (especially the tropical regions of these continents). 

Chia seeds, on the other hand, originated in Guatemala, a nation in Central America, and central, southern Mexico.

2. Appearances

Chia seeds are slightly larger than basil seeds, though both are small. Chia seeds may be found in various hues instead of basil seeds, which are only available in black; you can also distinguish between the two by their colours. Basil seeds are more rounded and elliptical, whereas chia seeds lean more towards an oval shape.

3. Composition And Consumption

Basil seeds, unlike other herbs, have a weak flavour with only a vague sense of basil. It is similar to chia seeds, which have an even more insipid flavour. Chia seeds can be consumed uncooked without risk. 

Despite their small size, these seeds are excellent at absorbing liquid. Still, you can also soak them in water to give them a gelatinous texture that works well as a binding agent. However, you must know the proper chia seed soaking procedure.

4. Cost And Accessibility

Chia seeds have an advantage in terms of cost and accessibility. More than a few reputable organic chia seed brands can be found with a short search online, but we cannot say the same for basil seeds. Not to mention that chia seeds are cheaper on average than basil seeds.

The Final Say

After thoroughly exploring the nutritional qualities and health benefits of basil seeds and chia seeds, it is clear that both seeds offer unique advantages that can contribute to your overall well-being.

Each seed possesses remarkable qualities, making it difficult to declare an ultimate winner in the battle of basil seeds versus chia seeds. However, fear not, for you do not have to choose just one! Chia seeds are ideal for an ingredient that effortlessly blends with various foods and beverages. 

Their neutral flavour allows them to seamlessly integrate into your favourite recipes, adding a nutritional boost without altering the taste. Chia seeds also stand out for their accessibility and affordability, making them a convenient option for those on a budget.


1. Chia seeds or basil seeds—which is superior?

There is no wrong option when choosing between basil and chia seeds, as both are nutrient-dense and rich in antioxidants. Basil seeds are rich in iron, while chia seeds are a reliable source of omega-3.

2. Who should avoid consuming basil seeds?

Basil seeds are generally not advised for consumption by pregnant women or children because they might cause choking if not thoroughly dissolved in water. They are not advised for pregnant women because they are thought to lower the body's oestrogen levels.

3. When is the best time to consume Sabja water?

One teaspoon of basil seeds should be soaked in a glass of water overnight. Start your morning with this beverage. Basil seeds are more beneficial for weight loss when consumed on an empty stomach. Everyone wishing to maintain their health can include the little seeds in their diet because they are harmless.

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