Chia Seeds
16.5gprotein / 100g486 cal · 30.7g fat · $$ · Quality 0.5
Lentils (cooked)
9.0gprotein / 100g116 cal · 0.4g fat · $ · Quality 0.63
There's a meaningful protein-density gap here: Chia Seeds runs 16.5g per 100g against Lentils (cooked)'s 9.0g, roughly 7.5g more per equal weight.
Quality flips the other way, though: Lentils (cooked) has the stronger amino acid profile (incomplete on its own — low in methionine, pairs well with grains) versus Chia Seeds's lit_estimate, moderate quality.
On price, Lentils (cooked) wins clearly — $ against Chia Seeds's $$.
Chia Seeds's typical serving also delivers more leucine (1050mg vs Lentils (cooked)'s 650mg) — 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 Lentils (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 | Lentils (cooked) |
|---|---|---|
| Protein | 16.5g | 9.0g |
| Calories | 486 | 116 |
| Fat | 30.7g | 0.4g |
| Carbs | 42.1g | 20.1g |
| Fiber | 34.4g | 7.9g |
| Quality score | 0.5 | 0.63 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 25 min |
Frequently asked
Which has more protein, chia seeds or lentils (cooked)?
Chia Seeds has 16.5g of protein per 100g compared to Lentils (cooked)'s 9.0g.
Which is lower in calories?
Lentils (cooked) is lower in calories per 100g, at 116 vs the other's 486.