Almonds (raw)
21.2gprotein / 100g579 cal · 49.9g fat · $$ · Quality 0.4
Chia Seeds
16.5gprotein / 100g486 cal · 30.7g fat · $$ · Quality 0.5
Almonds (raw) delivers a clearly higher protein density than Chia Seeds — 21.2g vs 16.5g per 100g, a gap of 4.7g that adds up fast across multiple servings.
Chia Seeds pulls ahead on protein quality specifically (lit_estimate, moderate quality), even in categories where Almonds (raw) wins on raw grams.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
Almonds (raw)'s typical serving also delivers more leucine (1450mg vs Chia Seeds's 1050mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Almonds (raw) or Chia Seeds works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Almonds (raw) | Chia Seeds |
|---|---|---|
| Protein | 21.2g | 16.5g |
| Calories | 579 | 486 |
| Fat | 49.9g | 30.7g |
| Carbs | 21.6g | 42.1g |
| Fiber | 12.5g | 34.4g |
| Quality score | 0.4 | 0.5 |
| Relative cost | $$ | $$ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, almonds (raw) or chia seeds?
Almonds (raw) has 21.2g of protein per 100g compared to Chia Seeds's 16.5g.
Which is lower in calories?
Chia Seeds is lower in calories per 100g, at 486 vs the other's 579.