Chia Seeds
16.5gprotein / 100g486 cal · 30.7g fat · $$ · Quality 0.5
Black Beans (cooked)
8.9gprotein / 100g132 cal · 0.5g fat · $ · Quality 0.6
Chia Seeds delivers a clearly higher protein density than Black Beans (cooked) — 16.5g vs 8.9g per 100g, a gap of 7.6g that adds up fast across multiple servings.
Black Beans (cooked) pulls ahead on protein quality specifically (incomplete on its own — low in methionine, pairs well with grains), even in categories where Chia Seeds wins on raw grams.
Black Beans (cooked) is the more budget-friendly pick ($ vs $$ for Chia Seeds), worth weighing if cost matters more than the other differences here.
Chia Seeds's typical serving also delivers more leucine (1050mg vs Black Beans (cooked)'s 620mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Chia Seeds wins clearly. Choose Black Beans (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Chia Seeds | Black Beans (cooked) |
|---|---|---|
| Protein | 16.5g | 8.9g |
| Calories | 486 | 132 |
| Fat | 30.7g | 0.5g |
| Carbs | 42.1g | 23.7g |
| Fiber | 34.4g | 8.7g |
| Quality score | 0.5 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, chia seeds or black beans (cooked)?
Chia Seeds has 16.5g of protein per 100g compared to Black Beans (cooked)'s 8.9g.
Which is lower in calories?
Black Beans (cooked) is lower in calories per 100g, at 132 vs the other's 486.