Calorie comparison
Chia Seeds vs Walnuts
Per 100 grams, chia seeds is the lighter choice by 168 calories, while chia seeds 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 | Chia Seeds | Walnuts |
|---|---|---|
| Calories | 486 | 654 |
| Protein | 17 g | 15 g |
| Carbs | 42 g | 14 g |
| Fat | 31 g | 65 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
🌱 Chia Seeds
1 tbsp (12 g)
58 cal
2 g protein · 5 g carbs · 3.7 g fat
🌰 Walnuts
1 oz (28 g)
183 cal
4.2 g protein · 3.9 g carbs · 18.2 g fat
Frequently asked
Which has more calories, chia seeds or walnuts?
Per 100 g, chia seeds has 486 calories and walnuts has 654. Chia Seeds is lower in calories.
Which has more protein, chia seeds or walnuts?
Chia Seeds has 17 g of protein per 100 g; walnuts has 15 g. Chia Seeds wins on protein.
Is chia seeds or walnuts 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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