Chia Seeds
16.5gprotein / 100g486 cal · 30.7g fat · $$ · Quality 0.5
Kidney Beans (cooked)
8.7gprotein / 100g127 cal · 0.5g fat · $ · Quality 0.6
There's a meaningful protein-density gap here: Chia Seeds runs 16.5g per 100g against Kidney Beans (cooked)'s 8.7g, roughly 7.8g more per equal weight.
Quality flips the other way, though: Kidney Beans (cooked) has the stronger amino acid profile (incomplete on its own — low in methionine, pairs well with grains) versus Chia Seeds's lit_estimate, moderate quality.
On price, Kidney Beans (cooked) wins clearly — $ against Chia Seeds's $$.
Chia Seeds's typical serving also delivers more leucine (1050mg vs Kidney Beans (cooked)'s 600mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Chia Seeds wins clearly. Choose Kidney Beans (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Chia Seeds | Kidney Beans (cooked) |
|---|---|---|
| Protein | 16.5g | 8.7g |
| Calories | 486 | 127 |
| Fat | 30.7g | 0.5g |
| Carbs | 42.1g | 22.8g |
| Fiber | 34.4g | 6.4g |
| Quality score | 0.5 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, chia seeds or kidney beans (cooked)?
Chia Seeds has 16.5g of protein per 100g compared to Kidney Beans (cooked)'s 8.7g.
Which is lower in calories?
Kidney Beans (cooked) is lower in calories per 100g, at 127 vs the other's 486.