Calorie comparison
Almonds vs Flax Seeds
Per 100 grams, flax seeds is the lighter choice by 45 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 | Flax Seeds |
|---|---|---|
| Calories | 579 | 534 |
| Protein | 21 g | 18 g |
| Carbs | 22 g | 29 g |
| Fat | 50 g | 42 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
🌱 Flax Seeds
1 tbsp (10 g)
53 cal
1.8 g protein · 2.9 g carbs · 4.2 g fat
Frequently asked
Which has more calories, almonds or flax seeds?
Per 100 g, almonds has 579 calories and flax seeds has 534. Flax Seeds is lower in calories.
Which has more protein, almonds or flax seeds?
Almonds has 21 g of protein per 100 g; flax seeds has 18 g. Almonds wins on protein.
Is almonds or flax 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 flax seeds — but portion size matters more than which food you pick.
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