Nonfat MilkvsChia Seeds
Nonfat Milk has 34 calories and 3.4g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Chia Seeds has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Chia Seeds
Go with Nonfat Milk at just 34 kcal per 100g — 93% fewer calories.
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — fat and protein slow digestion while fiber adds bulk.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with less sodium, more potassium.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
Chia Seeds has 7.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nonfat Milk
No major nutritional red flags stand out per 100g.
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 486kcal24% | <0.1kcal |
| Protein | 3.4g7% | 17g33% | <0.1g |
| Total Fat | <0.1g0% | 31g39% | <0.1g |
| Saturated Fat | <0.1g0% | 3.3g17% | <0.1g |
| Trans Fat | 0g | 0.14g | <0.1g |
| Cholesterol | 3.0mg1% | 0mg0% | +3.0mg |
| Carbohydrates | 4.9g2% | 42g15% | <0.1g |
| Dietary Fiber | — | 34g123% | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | — | — |
| Vitamin C | — | 1.6mg2% | — |
| Vitamin D | 1.1mcg6% | — | — |
| Vitamin E | 0mg0% | 0.50mg3% | <0.1mg |
| Vitamin B6 | <0.1mg3% | — | — |
| Vitamin B12 | 0.58mcg24% | 0mcg0% | +0.58mcg |
| Folate | 2.0mcg1% | 49mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 41mg2% | 16mg1% | +25mg |
| Calcium | 132mg10% | 631mg49% | <0.1mg |
| Iron | 0mg0% | 7.7mg43% | <0.1mg |
| Potassium | 167mg4% | 407mg9% | <0.1mg |
| Phosphorus | 107mg9% | 860mg69% | <0.1mg |
| Magnesium | 13mg3% | 335mg80% | <0.1mg |
| Zinc | 0.45mg4% | 4.6mg42% | <0.1mg |
| Copper | <0.1mg0% | 0.92mg103% | <0.1mg |
| Manganese | <0.1mg0% | 2.7mg118% | <0.1mg |
| Selenium | 2.0mcg4% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 486 kcal for Chia Seeds — that's 1329% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Chia Seeds has more protein per 100g (16.5g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Nonfat Milk is the leaner option with 0.08g of total fat per 100g compared to 30.7g. Nonfat Milk has less saturated fat (0.049g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Chia Seeds: 0.5mg vs 0mg), Vitamin B12 (Nonfat Milk: 0.58mcg vs 0mcg), Niacin (B3) (Chia Seeds: 8.83mg vs 0.118mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Chia Seeds: 7.72mg vs 0mg), Copper (Chia Seeds: 0.924mg vs 0.002mg), Manganese (Chia Seeds: 2.72mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Nonfat Milk fits a low-fat diet. Both fit a low-sodium diet. Chia Seeds fits a high-fiber diet.
🔗Related Comparisons
More with Nonfat Milk
More with Chia Seeds
❓Frequently Asked Questions
- Which has more protein, Nonfat Milk or Chia Seeds?
- Chia Seeds has more protein with 16.5g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Nonfat Milk or Chia Seeds?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 486 kcal.
- Is Nonfat Milk or Chia Seeds healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g protein per 100g, while Chia Seeds has 486 calories and 16.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nonfat Milk or Chia Seeds?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 30.7g.