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6 Min
21/01/2026
Whosoever said good things come in small packages must have been talking about basil seeds. Or chia seeds. Or possibly both. Bottom line: these tiny, black-coloured seeds are a nutritional powerhouse. They are a good source of vitamins and fibre, boost hydration, and can be mixed into most drinks (and even a few dishes). But if you put the two on a battleground, will the match end in a tie, or will one emerge as the winner? Let’s find out.
Superfood has slowly become one of the most used terms in kitchens across homes, restaurants, and, of course, among nutritionists. And tiny seeds, like flax, sunflower, basil, and one of the earliest to come into the picture, chia, are dominating the conversation. While it may be easy to sprinkle some on top and blend others into a smoothie bowl, it’s necessary to know which seeds work best with which drinks and the exact benefits they offer. This piece takes a deep dive into basil and chia seeds, comparing the two in terms of nutritional benefits and best uses to determine whether basil seeds win the hydration trend.
Basil seeds, also known as sabja or tukmaria seeds, are seeds of the sweet basil plant. Sweet basil leaves are commonly used to make the basil sauce that’s synonymous with many Italian dishes. And sweet basil seeds, with their mildly earthy, nutty flavour, are commonly used in Indian cuisine, especially for drinks like faloodas and smoothies. Basil seeds are typically grown in India, China, and Mexico.
However, it’s important to note that the basil seeds used in smoothies and drinks come from the sweet basil plant, not the holy basil plant. Holy basil seeds are larger and have a more bitter taste than sweet basil seeds. They’re often used as tea supplements.
Oval in shape and darkish grey in colour, chia seeds are the edible seeds of Salvia hispanica. It’s a flowering plant in the mint family, but it doesn't have the aromatic or sweet taste associated with mint. Rather, chia seeds are neutral or mildly nutty, making them an excellent addition to both savoury and sweet dishes — they readily absorb the flavour of whatever they're mixed with. Chia seeds are commonly cultivated in central Mexico, Guatemala and Central and South America.
The one thing that sets chia seeds apart from most, if not all, other seeds used in cooking is their hygroscopic nature. This allows the chia seeds to absorb up to 12 times their weight in liquid when soaked. It’s what makes them a common ingredient in overnight oats and smoothies, and even puddings. In fact, the soaked seeds develop a distinct, gel-like texture that enhances puddings — making them easy to put together, yet elegant enough for a fancy treat.
Here’s how the two seeds compare in terms of their nutritional profile, possible health benefits, and cooking uses
Basil Seeds: According to multiple sources, basil seeds are a rich source of fibre, lipids, and protein, and contain minerals such as iron, zinc, and magnesium. Reports suggest every 100g of basil seeds contains about 14.8 g of protein, 13.8 g of lipids, 65.8 g of carbs, and 22.6 g of fibre. They are also high in omega-3 fats, which support heart health.
Chia Seeds: Much like basil seeds, chia seeds are also highly nutritious, offering 42 g of carbohydrates (including 34 g of dietary fibre) and 16 g og protein per 100 grams (3.5 oz). They’re also a rich source of B vitamins, thiamin and niacin and several dietary minerals, including calcium, iron, magnesium, manganese, phosphorus, and zinc.
Basil Seeds: When it comes to health benefits, basil seeds regulate bowel movements and prevent constipation, control blood sugar by slowing carbohydrate absorption, improve cholesterol levels and act as a natural body coolant during hot weather.
Chia Seeds: A nutritional heavyweight, chia seeds help reduce blood pressure, lower cholesterol levels and inflammation, support digestive health, and aid in weight management. Reportedly, ingesting chia seeds causes them to form a gel-like substance in the stomach. This, in turn, can increase the feeling of fullness, reducing your appetite and calorie intake.
Basil Seeds: Basil seeds are best consumed on an empty stomach, since they boost metabolism and help manage appetite. You can also consume them after dinner to aid digestion. You can use basil seeds in drinks like lemonade (soak 1 tbsp in warm water for 15-20 minutes before use), desserts (puddings, ice cream), smoothies, milkshakes or yoghurt (add soaked seeds for a thicker texture), and falooda. Falooda is where basil seeds are traditionally used in India. Soaked sabja seeds are stirred into these drinks for added freshness.
Chia Seeds: You can make many things with chia seeds, including puddings, smoothies, jams, crackers, and baked goods (muffins, breads). You can even use them as a thickener for dressings, a nutrient boost in yoghurt, a topping for salads, or in savoury dishes like stir-fries. Moreover, they even work as a binder for energy balls or a crispy coating for meat. They're versatile for both sweet and savoury applications, and when soaked, can even replace eggs or thickening liquids in select dishes.
Important: Start slow with basil seeds, especially for women with sensitive hormones. Rapid and excessive consumption can lead to bloating.
Both basil seeds and chia seeds are flavourless, i.e., they can absorb the flavours of the ingredients they’re mixed with. They are also excellent hydrators, ideal for summer drinks.
Though basil seeds are more popular for getting soaked (and swelling in size) overnight, basil seeds exhibit the same property as well. In fact, basil seeds swell more quickly and to a larger size than chia seeds. It’s why they’re usually used to make faloodas, and even thicken and stabilise mixtures like desserts, soups, and sauces.
The verdict? For immediate cooling and quick hydration, basil seeds are better because they swell rapidly into a smooth gel, making them ideal for summer drinks. However, for dishes or drinks where the goal is prolonged sustenance, opt for chia seeds, which form a thicker gel and absorb water more slowly, keeping you feeling fuller longer.
Both seeds are fantastic for hydration because they absorb liquid and form a gel, but they serve slightly different purposes. Basil seeds offer quick, refreshing hydration and cooling, while chia seeds provide deeper, longer-lasting nutrition and satiety. For maximum benefits, you can incorporate both into your diet.
