Does hemp seeds or chia seeds have more protein?
Hemp seeds, at 31g per 100g versus 17g for chia seeds.
Hemp seeds vs Chia seeds: Which Has More Protein?
Hemp seeds wins on protein: 31g per 100g versus 17g, a gap of 14g. Calories and protein quality change the picture, so here is the full comparison.
Head to head, per 100g
| Food | Protein | Calories |
|---|---|---|
| 🌿 Hemp seeds | 31g | 553 |
| 🌱 Chia seeds | 17g | 486 |
Per 100g.
What the numbers mean
Hemp seeds delivers 31g of protein for 553 calories per 100g. Chia seeds delivers 17g for 486 calories. If you are counting calories as well as protein, chia seeds is the leaner choice per 100g.
Protein quality: hemp seeds is a complete protein, chia seeds is a near-complete protein. Complete proteins carry all nine essential amino acids in useful amounts; incomplete ones are still valuable, they just want a complementary source across the day.
Complete plant protein. Sprinkle anywhere. Also a great omega-3 source.
Which should you choose?
- For maximum protein per 100g: hemp seeds (31g).
- For the fewest calories per 100g: chia seeds.
- For everyday practicality, the better choice is the one you will actually eat regularly — the difference between 31g and 17g matters far less than consistency across the week.
- Mixing both across the week covers a wider spread of micronutrients than committing to one.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
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Which has fewer calories, hemp seeds or chia seeds?
Chia seeds — 486 calories per 100g versus 553.
Can I swap one for the other in a recipe?
Usually yes, but adjust the weight so the protein matches. To replace 100g of hemp seeds you need about 182g of chia seeds.
Keep reading
Protein in hemp seeds31g per 100g in full detail.Protein in chia seeds17g per 100g in full detail.Compare any two foodsSearch the full protein database.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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