Ingredient swap
Almonds vs Chia Seeds
Almonds has 21.2 g protein and 579 calories per 100 g; chia seeds has 16.5 g and 486. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of almonds (143 g) ≈ 1 cup of chia seeds.
Side by side
| Per 100 g | Almonds | Chia Seeds |
|---|---|---|
| Calories | 579 | 486 better |
| Protein | 21.2 gbetter | 16.5 g |
| Carbs | 21.6 gbetter | 42.1 g |
| Fat | 49.9 g | 30.7 g |
| Fiber | 12.5 g | 34.4 gbetter |
| Sugar | 4.4 g | 0 gbetter |
| Sodium | 1 mgbetter | 16 mg |
| 1 cup weighs | 143 g | 163 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use chia seeds instead of almonds?
Swap by weight, not by cup: 1 cup of almonds (143 g) ≈ 1 cup of chia seeds.
Which has more protein?
Almonds, with 21.2 g per 100 g versus 16.5 g.
Which has fewer calories?
Chia Seeds, with 486 calories per 100 g.