I love chia seed pudding or adding chia seed to my morning porridge for extra omega-3s and fiber. Recently, I’ve seen people using basil seeds in similar ways and claiming that they are even more nutritious. I want to research basil seed nutrition and benefits and see if it is worth swapping chia seeds for basil seeds.
What are basil seeds?
Basil seeds a tiny black dried seeds that come from the basil plant.
There are many basil variations, from Thai basil, used in culinary, to Holy basil, used more in medicine. We’ll be exploring the benefits of sweet basil seeds, also known as sabja, from the Ocimum genus.
What are basil seed benefits?
Basil seeds are a highly nutritious superfood with numerous health benefits.
They are high in fiber, healthy fats, minerals, and bioactive compounds. They are high in protein, fiber, omega-3 and omega-6 fatty acids, calcium, potassium, magnesium, and phenolics
that can potentially support heart health, blood sugar control, antioxidant defense, and more.
Let’s break down the benefits proven by studies:
1. Heart Health
Basil seeds have been shown to lower total cholesterol, LDL, and triglycerides in both animal and human studies (1)(2)(3)
2. Blood Sugar & Metabolism improvements
May help prevent type-2 diabetes and reduce insulin resistance (3)
3. Antioxidant, Anti-inflammatory, Antimicrobial properties
Rich in polyphenols and flavonoids; strong antioxidant and anti-inflammatory effects (3)(4)(5)
4. Weight Management
Due to their fiber content and gel-like consistency when soaked, basil seeds have a significant effect on lowering body mass index (1)
5. Blood and Bone health
In one study, drinking basil seed-infused water for 90 days significantly increased hemoglobin levels in young women(6). Basil seeds also support healthy bones due to a high amount of calcium.
Basil Seed nutrition value
It is worth noting that basil seeds, as well as other seeds’ nutritional composition and bioactive compounds, can vary depending on the region they grew, soil health, time of harvesting, and other factors.
Basil seeds are nutrient-dense and contain several beneficial compounds, including fiber, calcium, iron, antioxidants and are high in essential fatty acids, especially Linoleic Acid (LA) or Omega-6. It also contains some Alpha-Linolenic Acid (ALA) or Omega-3 and Oleic Acid,- Omega-9.
Basil seeds vs chia seeds, which are better?
Let’s compare basil and chia in a table:
| Calories | ~60 | ~60 |
| Protein | 2 g | 2–3 g |
| Fat | 4 g (mostly omega-3 ALA) | ~2.5 g (less omega-3 than chia) |
| Carbohydrates | 5 g (including 4g fiber) | 7 g (mostly fiber) |
| Fiber | 4 g | 5–7 g |
| Calcium | 80 mg (~8% DV) | 200–250 mg (~20% DV) |
| Iron | 1 mg (~6% DV) | ~2 mg (~11% DV) |
| Magnesium | 40–50 mg (~12% DV) | ~30–50 mg (~12% DV) |
| Omega-3 (ALA) | 2.5 g | ~0.5 g |
| Antioxidants | High (chlorogenic acid, quercetin) | High (orientin, vicenin) |
| Hydration Capacity | Absorbs 10–12x its weight in water | Absorbs ~10x its weight in water |
Both seeds are powerhouses of nutrition, and both are worth adding to your meals. Chia seeds are very high in omega-3s, and basil seeds are higher in calcium and iron, and more (primarily soluble) fiber.
How do basil seeds taste?
While chia seeds don’t taste of much, basil seeds are a bit more herbal but not too overpowering, and are still perfect to add to porridge or make a basil seed pudding, soaking them in plant milk. One advantage of basil seeds is that they take way less time to soak compared to chia seeds. Chia seeds take around 30 minutes to 2 hours, while basil seeds take only 5 to 15 minutes. This means you don’t need to prepare them overnight but can quickly make them in the same morning or on the go. Soaked basil seeds also have a slightly softer texture than chia seeds.
Similar to chia seeds, you can make basil seed pudding ( it will take even less time to soak up and will be creamier). You can add two tablespoons of basil seeds to your oats, sprinkle them on salads, add to baked goods and smoothies, or make basil seed lemonade. Use them as you would use chia seeds.
Where to buy basil seeds?
Basil seeds are a new superfood on the block and are a bit more pricey than chia seeds. You can buy them in your local health store or online. I would recommend prioritizing good-quality, organic basil seeds. Make sure you buy basil seeds that are meant for consumption, not for planting.
Here are a few good quality products on Amazon I would recommend. They are quite expensive at the moment, but I will be adding more reputable brands as soon as I find them.
Just so you know, this post contains affiliate links, and I may earn a small commission if you buy through them at no extra cost to you. For more details, please check out my Affiliate Disclosure. Thank you for supporting Barefoot Basil.
Zen Basil Seeds, Edible basil seeds usda organic
All Basil Seeds, Basil Seeds USDA Organic
3rd-party tested organic basil seeds sourced in India.
In summary,
Basil seeds offer a unique nutritional profile that complements, rather than replaces, chia seeds. Including both in your diet may be the best way to enjoy their respective health benefits and textures.
Have you tried basil seeds? Comment below.
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns.
References
- Irfan, N., Bilal, A., Ullah, M., Tufail, T., Ullah, I., & Yousaf, A. (2022). EVALUATING THE EFFECT OF BASIL SEEDS (OCIMUM BASILICUM) ON HYPERLIPIDEMIA. Pakistan Journal of Biotechnology. https://doi.org/10.34016/pjbt.2022.19.2.106.
- Munir, S., Khurshid, S., Iqbal, Q., Hussain, A., Iqbal, N., & Masood, Z. (2021). Effect of Basil Seed and Chia SeedExtracts on Blood Lipid Profile. Pakistan Journal of Medical and Health Sciences. https://doi.org/10.53350/pjmhs211561368.
- Bravo, H., Céspedes, N., Zura-Bravo, L., & Muñoz, L. (2021). Basil Seeds as a Novel Food, Source of Nutrients and Functional Ingredients with Beneficial Properties: A Review. Foods, 10. https://doi.org/10.3390/foods10071467.
- Abraham, J., , T., Thangamani, S., Ravi, D., & Gajendiran, A. (2016). ANTIMICROBIAL, ANTIOXIDANT AND ANTICANCER SCREENING OF OCIMUM BASILICUM SEEDS. , 6, 114-119. https://doi.org/10.21276/BPR.2016.6.3.5.
- Dhama, K., Sharun, K., Gugjoo, M., Tiwari, R., Alagawany, M., Yatoo, M., Thakur, P., Iqbal, H., Chaicumpa, W., Michalak, I., Elnesr, S., & Farag, M. (2021). A Comprehensive Review on Chemical Profile and Pharmacological Activities of Ocimum basilicum. Food Reviews International, 39, 119 – 147. https://doi.org/10.1080/87559129.2021.1900230.
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
