Ingredient swap
Chia Seeds vs Hemp Hearts
Chia Seeds has 16.5 g protein and 486 calories per 100 g; hemp hearts has 31.6 g and 553. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of chia seeds (163 g) ≈ 1 cup of hemp hearts.
Side by side
| Per 100 g | Chia Seeds | Hemp Hearts |
|---|---|---|
| Calories | 486 better | 553 |
| Protein | 16.5 g | 31.6 gbetter |
| Carbs | 42.1 g | 8.7 gbetter |
| Fat | 30.7 g | 48.8 g |
| Fiber | 34.4 gbetter | 4 g |
| Sugar | 0 gbetter | 1.5 g |
| Sodium | 16 mg | 5 mgbetter |
| 1 cup weighs | 163 g | 160 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use hemp hearts instead of chia seeds?
Swap by weight, not by cup: 1 cup of chia seeds (163 g) ≈ 1 cup of hemp hearts.
Which has more protein?
Hemp Hearts, with 31.6 g per 100 g versus 16.5 g.
Which has fewer calories?
Chia Seeds, with 486 calories per 100 g.