Cashews vs Chia Seeds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Chia Seeds
Best for muscle gain
Cashews
Best for low-carb
Cashews
Macro Comparison
Cashews: 100g (100g) | Chia Seeds: 100g (100g)
553
Cashews
486
Chia Seeds
17.4g
Cashews
16.5g
Chia Seeds
36.3g
Cashews
42.1g
Chia Seeds
38.9g
Cashews
30.7g
Chia Seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Cashews
14%
Chia Seeds
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| Nutrient | Cashews | Chia Seeds |
|---|---|---|
| Calories | 553 | 486 |
| Protein | 17.4g | 16.5g |
| Carbs | 36.3g | 42.1g |
| Fat | 38.9g | 30.7g |
| Fiber | 4.1g | 34.4g |
| Sugar | — | — |
| Sodium | 4.76mg | 16mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 3.33g |
| Potassium | 638mg | 407mg |
| Vitamin A | — | — |
| Vitamin C | — | 1.6mg |
| Calcium | 42mg | 631mg |
| Iron | 5.99mg | 7.72mg |
Which Should You Choose?
For weight loss
Choose Chia Seeds. With 486 calories and 16.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Cashews. Cashews delivers 17.4g protein per serving — 0.9g more than Chia Seeds.
For low-carb diets
Choose Cashews with 36.3g carbs per serving.
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Take the free quizCommon Questions
Is Cashews or Chia Seeds better for weight loss?
For weight loss, Chia Seeds is the better choice. Cashews has 553 calories and 17.4g protein per serving, while Chia Seeds has 486 calories and 16.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cashews or Chia Seeds?
Cashews has more protein per serving. Cashews provides 17.4g and Chia Seeds provides 16.5g of protein.
Can I eat both cashews and chia seeds together?
Yes! Combining cashews and chia seeds gives you 1039 calories and 33.9g protein. This combination can work well as part of a balanced meal.