Chia Seeds vs Cashews
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
Chia Seeds: 100g (100g) | Cashews: 100g (100g)
486
Chia Seeds
553
Cashews
16.5g
Chia Seeds
17.4g
Cashews
42.1g
Chia Seeds
36.3g
Cashews
30.7g
Chia Seeds
38.9g
Cashews
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Chia Seeds
13%
Cashews
Track what you eat automatically
Send a photo of your chia seeds or cashews meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Chia Seeds | Cashews |
|---|---|---|
| Calories | 486 | 553 |
| Protein | 16.5g | 17.4g |
| Carbs | 42.1g | 36.3g |
| Fat | 30.7g | 38.9g |
| Fiber | 34.4g | 4.1g |
| Sugar | — | — |
| Sodium | 16mg | 4.76mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 3.33g | — |
| Potassium | 407mg | 638mg |
| Vitamin A | — | — |
| Vitamin C | 1.6mg | — |
| Calcium | 631mg | 42mg |
| Iron | 7.72mg | 5.99mg |
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.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Chia Seeds or Cashews better for weight loss?
For weight loss, Chia Seeds is the better choice. Chia Seeds has 486 calories and 16.5g protein per serving, while Cashews has 553 calories and 17.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chia Seeds or Cashews?
Cashews has more protein per serving. Chia Seeds provides 16.5g and Cashews provides 17.4g of protein.
Can I eat both chia seeds and cashews together?
Yes! Combining chia seeds and cashews gives you 1039 calories and 33.9g protein. This combination can work well as part of a balanced meal.