Chia seeds vs Sabja: Health benefits and which one to consume in summer

During summers staying cool and hydrated becomes a top priority. Adding certain superfoods to your diet can make a significant difference. Two such superfoods that have gained popularity are chia seeds and Sabja seeds (also known as basil seeds). Although they look similar and share some nutritional benefits, they have distinct characteristics and advantages, especially during the summer.Here is everything one should need to know about their differences, nutritional content, health benefits, and ultimately determine which is better suited for the hot months.

Chia seeds, derived from the plant Salvia hispanica, originate from Central and Southern Mexico and Guatemala. They are small, oval, and come in a mix of black, white, and grey colours. On the other hand, Sabja seeds, harvested from the sweet basil plant (Ocimum basilicum), are uniformly jet black and round in shape, primarily sourced from India and Southeast Asia.


Chia seeds: Chia seeds are full of nutrients. Per 100 grams, they contain:
- Calories: 58 kcal
- Protein: 2 g
- Carbohydrates: 5 g
- Fiber: 4 g
- Fat: 3.8 g (including omega-3 fatty acids)
- Calcium: 76 mg (6% of daily recommended intake)
- Iron: 1 mg (6% of daily recommended intake)
- Magnesium: 40 mg (10% of daily recommended intake)
- Phosphorus: 860 mg

Chia seeds are also rich in antioxidants, vitamins (B1, B2, B3, E, and C), and minerals such as potassium, zinc, and manganese.
Sabja seeds: In contrast, sabja seeds per tablespoon (about 13 grams) offer:
- Calories: 57 kcal
- Protein: 2 g
- Carbohydrates: 7 g
- Fat: 2.5 g (including omega-3 fatty acids)
- Calcium: 15% of daily intake
- Iron: 10% of daily intake
- Magnesium: 10% of daily intake
Sabja seeds are also packed with polyphenols and flavonoids, contributing to their antioxidant properties.


Chia seeds are celebrated for their numerous health benefits, including:

Sabja seeds, known for their cooling properties, offer the following benefits:


Chia seeds can be consumed in various ways:


Sabja seeds are typically soaked before consumption:



While both chia and sabja seeds offer various health benefits, sabja seeds have a slight edge when it comes to cooling properties and hydration, making them particularly suitable for the summer heat. Their ability to naturally reduce body temperature and provide quick hydration makes them a preferred choice during the hot months.
Chia seeds are also highly beneficial and versatile, offering extensive nutritional benefits and ease of use. Including both in your diet can provide a balanced variety of nutrients and health advantages.