Almonds vs chia seeds: which is healthier?
They are about equally nutrient-dense: almonds scores 64/100 and chia seeds 67/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Almonds
579 kcal per 100 g. 1 oz (about 23 almonds): 28 g
Chia seeds
486 kcal per 100 g. 1 tbsp: 12 g
Which to pick for your goal
- Fewer caloriesChia seeds579 vs 486 kcal per 100 g
- More proteinAlmonds21 vs 17 g per 100 g
- More fiberChia seeds13 vs 34 g per 100 g
- Less sugarChia seeds4.3 vs 0 g per 100 g
- More potassiumAlmonds733 vs 407 mg per 100 g
- Less saturated fatAbout even3.8 vs 3.3 g per 100 g
Nutrition side by side
| Nutrient | Almonds, 100 g | Chia seeds, 100 g | Almonds, 28 g | Chia seeds, 12 g |
|---|---|---|---|---|
| Calories | 579 kcal | 486 kcal | 162 kcal | 58 kcal |
| Protein | 21 g | 17 g | 5.9 g | 2 g |
| Carbohydrates | 22 g | 42 g | 6 g | 5.1 g |
| Sugars | 4.3 g | 0 g | 1.2 g | 0 g |
| Fiber | 13 g | 34 g | 3.5 g | 4.1 g |
| Fat | 50 g | 31 g | 14 g | 3.7 g |
| Saturated fat | 3.8 g | 3.3 g | 1.1 g | 0.4 g |
| Vitamin C | 0 mg | 1.6 mg | 0 mg | 0.2 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 733 mg | 407 mg | 205 mg | 49 mg |
| Iron | 3.7 mg | 7.7 mg | 1 mg | 0.9 mg |
| Calcium | 269 mg | 631 mg | 75 mg | 76 mg |
| Magnesium | 270 mg | 335 mg | 76 mg | 40 mg |
| Sodium | 1 mg | 16 mg | 0.3 mg | 1.9 mg |
Last updated . Scores use the HowHealthyIs Score method.