Chia SeedsvsGreek Yogurt (Nonfat, Plain)
Chia Seeds has 486 calories and 17g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Chia Seeds has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Chia Seeds vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 89% 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.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with less sodium, more fiber.
Greek Yogurt (Nonfat, Plain) has only 3.4g 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
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Chia Seeds | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 486kcal24% | 54kcal3% | +432kcal |
| Protein | 17g33% | 9.5g19% | +7.0g |
| Total Fat | 31g39% | 0.24g0% | +30g |
| Saturated Fat | 3.3g17% | 0.14g1% | +3.2g |
| Trans Fat | 0.14g | <0.1g | +0.13g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 42g15% | 3.4g1% | +39g |
| Dietary Fiber | 34g123% | 0.20g1% | +34g |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | 1.6mg2% | 0.30mg0% | +1.3mg |
| Vitamin E | 0.50mg3% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 49mcg12% | — | — |
| Thiamin (B1) | 0.62mg52% | — | — |
| Riboflavin (B2) | 0.17mg13% | — | — |
| Niacin (B3) | 8.8mg55% | — | — |
| 🔶Minerals | |||
| Sodium | 16mg1% | 37mg2% | <0.1mg |
| Calcium | 631mg49% | 112mg9% | +519mg |
| Iron | 7.7mg43% | <0.1mg0% | +7.7mg |
| Potassium | 407mg9% | — | — |
| Phosphorus | 860mg69% | — | — |
| Magnesium | 335mg80% | — | — |
| Zinc | 4.6mg42% | — | — |
| Copper | 0.92mg103% | — | — |
| Manganese | 2.7mg118% | — | — |
| Selenium | 55mcg100% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 486 kcal for Chia Seeds — that's 800% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Chia Seeds has more protein per 100g (16.5g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 30.7g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Chia Seeds: 1.6mg vs 0.3mg). 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 0.03mg), Calcium (Chia Seeds: 631mg vs 112mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 16mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Greek Yogurt (Nonfat, Plain) fits a low-fat 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, Chia Seeds or Greek Yogurt (Nonfat, Plain)?
- Chia Seeds has more protein with 16.5g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Chia Seeds or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 486 kcal.
- Is Chia Seeds or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Chia Seeds has 486 calories and 16.5g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chia Seeds or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 30.7g.
- Which has more fiber, Chia Seeds or Greek Yogurt (Nonfat, Plain)?
- Chia Seeds has more fiber with 34.4g per 100g compared to 0.2g.