Chia seeds vs sunflower seeds: which is healthier?
They are about equally nutrient-dense: chia seeds scores 67/100 and sunflower seeds 70/100, 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.
Chia seeds
486 kcal per 100 g. 1 tbsp: 12 g
Sunflower seeds
584 kcal per 100 g. 1/4 cup kernels: 35 g
Which to pick for your goal
- Fewer caloriesChia seeds486 vs 584 kcal per 100 g
- More proteinSunflower seeds17 vs 21 g per 100 g
- More fiberChia seeds34 vs 8.6 g per 100 g
- Less sugarChia seeds0 vs 2.6 g per 100 g
- More potassiumSunflower seeds407 vs 645 mg per 100 g
- Less saturated fatChia seeds3.3 vs 4.5 g per 100 g
Nutrition side by side
| Nutrient | Chia seeds, 100 g | Sunflower seeds, 100 g | Chia seeds, 12 g | Sunflower seeds, 35 g |
|---|---|---|---|---|
| Calories | 486 kcal | 584 kcal | 58 kcal | 204 kcal |
| Protein | 17 g | 21 g | 2 g | 7.3 g |
| Carbohydrates | 42 g | 20 g | 5.1 g | 7 g |
| Sugars | 0 g | 2.6 g | 0 g | 0.9 g |
| Fiber | 34 g | 8.6 g | 4.1 g | 3 g |
| Fat | 31 g | 51 g | 3.7 g | 18 g |
| Saturated fat | 3.3 g | 4.5 g | 0.4 g | 1.6 g |
| Vitamin C | 1.6 mg | 1.4 mg | 0.2 mg | 0.5 mg |
| Vitamin A | 0 µg | 3 µg | 0 µg | 1.1 µg |
| Potassium | 407 mg | 645 mg | 49 mg | 226 mg |
| Iron | 7.7 mg | 5.3 mg | 0.9 mg | 1.8 mg |
| Calcium | 631 mg | 78 mg | 76 mg | 27 mg |
| Magnesium | 335 mg | 325 mg | 40 mg | 114 mg |
| Sodium | 16 mg | 9 mg | 1.9 mg | 3.1 mg |
Last updated . Scores use the HowHealthyIs Score method.