Greek Yogurt vs. Chia Seeds

Nutrition comparison of Greek Yogurt and Chia Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and chia seeds:

  • Both chia seeds and greek yogurt are high in calcium and protein.
  • Chia seed has more thiamin, niacin and folate, however, greek yogurt contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • Chia seed is an excellent source of dietary fiber, iron and potassium.
  • Greek yogurt has 63% less saturated fat than chia seed.
  • Greek yogurt has signficantly more Vitamin A than chia seed.
Detailed nutritional comparison of greek yogurt and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Chia Seeds src

Calories and Carbs

calories

Chia seed is high in calories and greek yogurt has 85% less calories than chia seed - chia seed has 486 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and much lighter in fat compared to chia seeds per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Chia Seeds
Protein 55% 13%
Carbohydrates 22% 33%
Fat 24% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and greek yogurt has 91% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Chia seed is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - chia seed has 34.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Chia seed has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and greek yogurt are high in protein. Chia seed has 66% more protein than greek yogurt - chia seed has 16.5g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Greek yogurt has 63% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both chia seeds and greek yogurt are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.

cholesterol

Chia seed has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and chia seed does not contain significant amounts.

Vitamins

Vitamin C

Chia seeds and greek yogurt contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than chia seed - greek yogurt has 90ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seeds and greek yogurt contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Greek yogurt and chia seeds contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Chia seed has more thiamin, niacin and folate, however, greek yogurt contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both greek yogurt and chia seeds contain significant amounts of riboflavin.

Greek Yogurt Chia Seeds
Thiamin 0.044 MG 0.62 MG
Riboflavin 0.233 MG 0.17 MG
Niacin 0.197 MG 8.83 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG ~
Folate 12 UG 49 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both chia seeds and greek yogurt are high in calcium. Chia seed has 449% more calcium than greek yogurt - chia seed has 631mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Chia seed is an excellent source of iron and it has 192 times more iron than greek yogurt - chia seed has 7.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Chia seed is an excellent source of potassium and it has 189% more potassium than greek yogurt - chia seed has 407mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Chia Seeds
alpha linoleic acid 0.007 G 17.83 G
Total 0.007 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Chia Seeds
other omega 6 0.003 G 0.093 G
linoleic acid 0.065 G 5.835 G
Total 0.068 G 5.928 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does chia seeds or greek yogurt contain more calories in 100 grams?
Chia seed is high in calories and greek yogurt has 90% less calories than chia seed - chia seed has 486 calories in 100g and greek yogurt has 73 calories.

Is chia seeds or greek yogurt better for protein?
Both chia seeds and greek yogurt are high in protein. Chia seed has 70% more protein than greek yogurt - chia seed has 16.5g of protein per 100 grams and greek yogurt has 10g of protein.

Does chia seeds or greek yogurt have more carbohydrates?
By weight, chia seed is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does chia seeds or greek yogurt contain more calcium?
Both chia seeds and greek yogurt are high in calcium. Chia seed has 450% more calcium than greek yogurt - chia seed has 631mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does chia seeds or greek yogurt contain more iron?
Chia seed is an abundant source of iron and it has 192 times more iron than greek yogurt - chia seed has 7.7mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does chia seeds or greek yogurt contain more potassium?
Chia seed is a rich source of potassium and it has 190% more potassium than greek yogurt - chia seed has 407mg of potassium in 100 grams and greek yogurt has 141mg of potassium.