Food & Fit
Chia seeds have more protein per USDA household serving: 4.7 g in 1 oz (28.4 g), against 3.6 g in ⅓ cup (27 g) of rolled oats. Per 100 kcal the order reverses: rolled oats give 3.5 g against 3.4 g.
Serving sizes, side by side
| Measure | Chia seeds | Rolled oats |
|---|---|---|
| Serving | 1 oz (28.4 g) | ⅓ cup (27 g) |
| Calories | 138 kcal | 102 kcal |
| Protein | 4.7 g | 3.6 g |
| Fiber | 9.8 g | 2.7 g |
| Carbohydrate | 11.9 g | 18.3 g |
| Fat | 8.7 g | 1.8 g |
| Protein per 100 kcal | 3.4 g | 3.5 g |
Read the numbers quickly
Each column keeps the food’s listed USDA household serving intact.
One ounce of chia seeds lists 9.8 g fiber, while one-third cup of rolled oats lists 2.7 g.
How the servings stack up
Chia seeds
Its listed serving is 1 oz (28.4 g), the larger of the two. At 3.4 g protein per 100 kcal, it provides less protein within the same calorie amount than rolled oats.
Rolled oats
Its listed serving is ⅓ cup (27 g), the smaller of the two. At 3.5 g protein per 100 kcal, it provides more protein within the same calorie amount than chia seeds.
Explore each food
Chia seeds nutrition reference Rolled oats nutrition reference
Where these numbers come from
USDA descriptions: Seeds, chia seeds, dried (FDC ID 170554); Cereals, oats, regular and quick, not fortified, dry (FDC ID 173904). Dataset: USDA FoodData Central, SR Legacy, April 2018 release, published 2019-04-01. Food records published 4/1/2019 and 4/1/2019; dataset retrieved 20 September 2026.
These USDA values give both foods a shared starting point; your own plate can be different.
- Written by
- Dr. Loredana Gavrilovici, Founder of Food & Fit
- Published