Flax seeds vs Chia seeds
Both count toward 30 plants a week.
| Flax seeds | Chia seeds | |
|---|---|---|
| Protein · per 100 g | 18.3 g | 16.5 g |
| Carbs · per 100 g | 28.9 g | 42.1 g |
| Fat · per 100 g | 42.2 g | 30.7 g |
| Fiber · per 100 g | 27.3 g | 34.4 g |
| Energy · per 100 g | 534.0 kcal | 486.0 kcal |
| Protein · per 100 kcal | 3.4 g | 3.4 g |
| To hit 30 g protein | 164 g · 876 kcal | 181 g · 881 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Flax seeds delivers 1.0× the protein per calorie of Chia seeds (3.4 g vs 3.4 g per 100 kcal).
More protein / 100 g: Flax seedsMore fiber / 100 g: Chia seedsLighter per 100 g: Chia seedsSmaller 30 g portion: Flax seeds
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.