Calorie comparison
Almonds vs Chia Seeds
Per 100 grams, chia seeds is the lighter choice by 93 calories, while almonds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almonds | Chia Seeds |
|---|---|---|
| Calories | 579 | 486 |
| Protein | 21 g | 17 g |
| Carbs | 22 g | 42 g |
| Fat | 50 g | 31 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🌱 Chia Seeds
1 tbsp (12 g)
58 cal
2 g protein · 5 g carbs · 3.7 g fat
Frequently asked
Which has more calories, almonds or chia seeds?
Per 100 g, almonds has 579 calories and chia seeds has 486. Chia Seeds is lower in calories.
Which has more protein, almonds or chia seeds?
Almonds has 21 g of protein per 100 g; chia seeds has 17 g. Almonds wins on protein.
Is almonds or chia seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward chia seeds — but portion size matters more than which food you pick.
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