Chia Seeds vs Brown Rice: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Chia Seeds has 486 calories while Brown Rice has 111 calories per 100g.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Chia Seeds
17g
More Fiber
Chia Seeds
34g
Less Sugar
Chia Seeds
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Chia Seeds | Brown Rice | Difference |
|---|---|---|---|
| Calories | 486kcal | 111kcal✓ | +375.0kcal |
| Protein | 17g✓ | 2.6g | +14.4g |
| Carbohydrates | 42g | 23g✓ | +19.0g |
| Fat | 31g | 0.9g✓ | +30.1g |
| Fiber | 34g✓ | 1.8g | +32.2g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 16mg | 5mg✓ | +11.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Chia Seeds
Brown Rice
Diet Compatibility
Chia Seeds
Brown Rice
When to Choose Chia Seeds
- ✓Higher in protein (17g vs 2.6g)
- ✓More fiber (34g vs 1.8g)
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Brown Rice
- ✓Lower in calories (111 vs 486)
- ✓Lower in carbs (23g vs 42g)
- ✓Lower sodium (5mg vs 16mg)
Common Uses
Chia Seeds vs Brown Rice: Nutritional Analysis
Chia Seeds is more calorie-dense at 486 calories per 100g compared to 111 for Brown Rice, a difference of 375 calories. On the protein front, Chia Seeds delivers more with 17g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Chia Seeds and Brown Rice tell different nutritional stories. Chia Seeds provides 42g of carbohydrates, 31g of fat, and 34g of fiber per 100g, while Brown Rice contains 23g carbs, 0.9g fat, and 1.8g fiber. The higher fiber content in Chia Seeds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Chia Seeds provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Chia Seeds offers more fiber (34g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Chia Seeds or Brown Rice?
Chia Seeds has more calories with 486 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 375 calories per 100g serving.
Is Chia Seeds healthier than Brown Rice?
Chia Seeds and Brown Rice have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Chia Seeds and Brown Rice?
Chia Seeds has more protein with 17g per 100g, compared to Brown Rice with 2.6g. Chia Seeds provides 14.4g more protein per 100g serving.
Which is better for weight loss, Chia Seeds or Brown Rice?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 486 calories in Chia Seeds. Chia Seeds also offers 34g of fiber per 100g, which helps you feel fuller longer.
Does Chia Seeds or Brown Rice have fewer carbs?
Brown Rice has fewer carbs with 23g per 100g, compared to Chia Seeds with 42g. If you're following a low-carb diet, Brown Rice is the better option with 19.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.