Sesame Seeds vs Chia Seeds: Calories and Nutrition Compared (2026)

Sesame seeds contain 17.0 g of protein, while chia seeds have 16.5 g. Sesame seeds have 565 calories, compared to chia seeds at 486 calories.

This comparison highlights the nutritional differences between sesame seeds and chia seeds. Both seeds are popular for their health benefits and unique nutrient profiles.

What Is the Difference Between Sesame Seeds and Chia Seeds?

Sesame seeds are small, oil-rich seeds that come from the sesame plant. They are commonly used in cooking and baking, known for their nutty flavor. Chia seeds are tiny seeds from the Salvia hispanica plant, recognized for their high fiber and omega-3 fatty acid content. They are often added to smoothies and puddings.

Sesame Seeds vs Chia Seeds: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of sesame seeds and chia seeds.

Nutrient (per 100 g)	Sesame seeds (roasted)	Chia seeds (dried)
Calories	565 kcal	486 kcal
Protein	17.0 g	16.5 g
Carbs	25.7 g	42.1 g
Sugar	0 g	0 g
Fat	48 g	30.7 g
Fiber	14 g	34.4 g
Sodium	11 mg	16 mg

Which Is Better, Sesame Seeds or Chia Seeds?

For weight loss: Chia seeds have fewer calories at 486 compared to sesame seeds at 565, making them a better option for weight loss.

For muscle and protein: Sesame seeds provide more protein at 17.0 g, while chia seeds offer 16.5 g, making sesame seeds slightly better for muscle building.

For low-carb or low-sugar: Both seeds have no sugar, but chia seeds have higher carbohydrates at 42.1 g compared to sesame seeds at 25.7 g.

How to Track Sesame seeds and Chia seeds Accurately

It's easy to misjudge portion sizes and macros when incorporating seeds into your diet. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, sesame seeds or chia seeds?

Sesame seeds have 17.0 g of protein, while chia seeds contain 16.5 g.

Which has fewer calories, sesame seeds or chia seeds?

Chia seeds have 486 calories, while sesame seeds contain 565 calories.

What is the fat content in sesame seeds?

Sesame seeds contain 48 g of fat per 100 g.

How much fiber is in chia seeds?

Chia seeds provide 34.4 g of fiber per 100 g.

What is the carbohydrate content of sesame seeds?

Sesame seeds have 25.7 g of carbohydrates per 100 g.

How much sodium is in chia seeds?

Chia seeds contain 16 mg of sodium per 100 g.

Key Takeaways

• Sesame seeds: 565 calories, 17.0 g protein, 25.7 g carbs.
• Chia seeds: 486 calories, 16.5 g protein, 42.1 g carbs.
• Sesame seeds have 48 g of fat, chia seeds have 30.7 g.
• Chia seeds provide 34.4 g of fiber, sesame seeds provide 14 g.
• Both seeds have 0 g of sugar.