Basil seeds (sabja) and chia seeds often look similar—and both are known for their impressive health benefits. But if you’ve ever wondered, “Which one should I choose for my diet?” — you’re not alone. Let’s break it down so you can decide what fits your health goals best!
What Are Basil Seeds and Chia Seeds?
- Basil seeds (also called sabja seeds or tukmaria) come from the sweet basil plant, commonly used in Indian and Southeast Asian cuisine.
- Chia seeds come from the Salvia hispanica plant, native to Mexico and Central America, and have gained popularity as a superfood in recent years.
Basil Seeds vs Chia Seeds (Per 100g)
| Nutrient | Basil Seeds (Sabja) | Chia Seeds |
|---|---|---|
| Calories | ~480 kcal | ~490 kcal |
| Protein | ~14 g | ~17 g |
| Fiber | ~22 g | ~34 g |
| Omega-3 (ALA) | ~7,500 mg | ~18,500 mg |
| Calcium | ~1,100 mg | ~630 mg |
| Iron | ~9 mg | ~7.7 mg |
| Magnesium | ~380 mg | ~335 mg |
| Carbs | ~42 g | ~42 g |
| Fat | ~24 g | ~31 g |
| Soaking Time | Swells quickly (5-10 min) | Takes longer (15-30 min) |
| Taste | Neutral, blends easily | Mildly nutty, slightly crunchy |
| Best For | Cooling, digestion, hydration | Omega-3 boost, endurance, heart health |
Notes:
✅ Basil seeds are lower in calories and swell faster, making them great for light hydration and digestion.
✅ Chia seeds are denser in calories, fiber, and Omega-3, ideal for sustained energy and heart health.
✅ Both seeds are gluten-free, plant-based, and rich in fiber.
Health Benefits Compared
Basil Seeds (Sabja)
- Soothes digestion and acidity
- Acts as a natural coolant (great for summer)
- Provides a feeling of fullness with fewer calories
- Traditionally used in Ayurvedic drinks like falooda
Chia Seeds
- Higher in protein and Omega-3 fatty acids
- Supports heart health and brain function
- Great for building endurance and energy
- Ideal for smoothies, puddings, and baking
Soaked Texture & Taste
- Basil seeds swell up faster and have a softer, more jelly-like coating. They’re nearly tasteless and blend easily into drinks.
- Chia seeds take longer to soak and have a slightly crunchy texture, even when swollen. They add a mild nutty taste.
So, Which One’s Better for You?
✅ If your goal is cooling the body, managing digestion, or quick hydration: Go for basil seeds.
✅ If you want more Omega-3s, protein, and energy support: Chia seeds might be the better pick.
👉 The best part? There’s no need to choose—include both in your diet for balanced benefits!
Where to Buy Quality Seeds?
At Nutkhut Delight, we offer 100% natural, premium basil seeds and chia seeds, packed fresh and chemical-free—perfect for your wellness journey.
👉 Shop Now
Nutkhut Tip:
Soak both basil and chia seeds before eating. Start with 1 tablespoon daily and always drink plenty of water to stay hydrated!