Which is healthier, Chia Seed or Kale?

Chia Seed wins in 6 out of 10 nutritional categories. Chia Seed has 486 calories and 16.5g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Chia Seed vs Kale?

Chia Seed contains 486 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Chia Seed or Kale?

Chia Seed has more protein with 16.5g per 100g compared to 4.3g.

Chia Seed vs Kale

Nutrition Comparison per 100g

Chia Seed 6

4 Kale

Nuts & Seeds vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Chia Seed	Kale	Better
Calories	486kcal	49kcal	Kale
Protein	16.5g	4.3g	Chia Seed
Total Fat	30.7g	0.9g	Kale
Carbohydrates	42.1g	8.8g	Chia Seed
Fiber	34.4g	3.6g	Chia Seed
Sugar	0g	2.3g	Chia Seed
Vitamin C	1.6mg	120mg	Kale
Calcium	631mg	150mg	Chia Seed
Iron	7.7mg	1.5mg	Chia Seed
Potassium	407mg	491mg	Kale

Macronutrient Breakdown

Chia Seed

Protein: 16.5g Fat: 30.7g Carbs: 42.1g

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Chia Seed vs Kale — Key Takeaway

Kale has 437 fewer calories per 100g than Chia Seed, making it the lighter option. For protein, Chia Seed leads with 16.5g per 100g. Chia Seed is the better source of fiber at 34.4g per 100g. Kale provides 120mg of vitamin C.

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