Chia Seeds vs Sesame Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Chia Seeds
per 100g
Nuts & SeedsSesame Seeds
per 100g
Nutrition Comparison
| Per 100g | Chia Seeds | Sesame Seeds |
|---|---|---|
| Calories | 486kcal | 573kcal |
| Protein | 16.5g | 17.7g |
| Carbs | 42.1g | 23.4g |
| Fat | 30.7g | 49.7g |
| Fiber | 34.4g | 11.8g |
| Sugar | 0g | 0.3g |
| Sodium | 16mg | 11mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Chia Seeds has 87 fewer calories per 100g than Sesame Seeds (18% less).
- Sesame Seeds delivers more protein (17.7g vs 16.5g per 100g).
- Chia Seeds has more fiber (34.4g vs 11.8g).
- Chia Seeds contains less fat (30.7g vs 49.7g).
- Chia Seeds has less sugar (0g vs 0.3g).
Chia Seeds
Chia seeds are extraordinarily fiber-rich — 34g per 100g, with most of it soluble. They absorb up to 10× their weight in water, which slows digestion and supports satiety. They also deliver plant-based ALA omega-3s, calcium, and magnesium. Soak before eating for the best digestive tolerance.
View Chia Seeds nutrition →Sesame Seeds
Sesame seeds are remarkably high in calcium, iron and the lignans sesamin and sesamol. Ground into tahini they are a staple of hummus and Middle Eastern cooking, delivering plant protein and healthy fats.
View Sesame Seeds nutrition →Track Chia Seeds & Sesame Seeds in Kairo
Scan your food with AI and automatically track calories and macros. No manual entry needed.
Try Kairo for free