Chia Seeds vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Chia Seeds | Walnuts |
|---|---|---|
| Calories | 486kcal | 654kcal |
| Protein | 16.5g | 15.2g |
| Carbs | 42.1g | 13.7g |
| Fat | 30.7g | 65.2g |
| Fiber | 34.4g | 6.7g |
| Sugar | 0g | 2.6g |
| Sodium | 16mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Chia Seeds has 168 fewer calories per 100g than Walnuts (35% less).
- Chia Seeds delivers more protein (16.5g vs 15.2g per 100g).
- Chia Seeds has more fiber (34.4g vs 6.7g).
- Chia Seeds contains less fat (30.7g vs 65.2g).
- Chia Seeds has less sugar (0g vs 2.6g).
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 →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Chia Seeds & Walnuts in Kairo
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