Whole MilkvsChia Seeds
Whole Milk has 60 calories and 3.3g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Chia Seeds has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Chia Seeds
Go with Whole Milk at just 60 kcal per 100g — 88% 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.
Whole Milk packs 3.3g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with less sodium, more potassium.
Whole Milk has only 4.6g 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
Whole 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 Whole 3.25% Milkfat With Added Vitamin D | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 486kcal24% | <0.1kcal |
| Protein | 3.3g7% | 17g33% | <0.1g |
| Total Fat | 3.2g4% | 31g39% | <0.1g |
| Saturated Fat | 1.9g9% | 3.3g17% | <0.1g |
| Trans Fat | 0.11g | 0.14g | <0.1g |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 42g15% | <0.1g |
| Dietary Fiber | — | 34g123% | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | — | — |
| Vitamin C | — | 1.6mg2% | — |
| Vitamin D | 0.96mcg5% | — | — |
| Vitamin E | <0.1mg0% | 0.50mg3% | <0.1mg |
| Vitamin B6 | <0.1mg4% | — | — |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 49mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 0.10mg1% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 16mg1% | +22mg |
| Calcium | 123mg9% | 631mg49% | <0.1mg |
| Iron | 0mg0% | 7.7mg43% | <0.1mg |
| Potassium | 150mg3% | 407mg9% | <0.1mg |
| Phosphorus | 101mg8% | 860mg69% | <0.1mg |
| Magnesium | 12mg3% | 335mg80% | <0.1mg |
| Zinc | 0.42mg4% | 4.6mg42% | <0.1mg |
| Copper | <0.1mg0% | 0.92mg103% | <0.1mg |
| Manganese | 0mg0% | 2.7mg118% | <0.1mg |
| Selenium | 1.9mcg3% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 486 kcal for Chia Seeds — that's 710% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Chia Seeds has more protein per 100g (16.5g vs 3.27g), but Whole Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 30.7g. Whole Milk has less saturated fat (1.86g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg), Folate (Chia Seeds: 49mcg vs 0mcg), Niacin (B3) (Chia Seeds: 8.83mg vs 0.105mg). 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 0.001mg), Manganese (Chia Seeds: 2.72mg vs 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Both fit a low-sodium diet. Chia Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Milk or Chia Seeds?
- Chia Seeds has more protein with 16.5g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Chia Seeds?
- Whole Milk is lower in calories with 60 kcal per 100g versus 486 kcal.
- Is Whole Milk or Chia Seeds healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g 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, Whole Milk or Chia Seeds?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 30.7g.