If you are a fitness enthusiast, soaked chia seed and soaked almonds would definitely be a part of your morning routine. Eating these nutrient-rich foods keeps the body full for a longer time.
But have you wondered which one of these is healthier? Let’s find out

2 tablespoon (28 grams) of soaked chia seeds contain 138 calories

Rich in omega-3 fatty acids (ALA), chia seeds help lower bad cholesterol (LDL) and reduce inflammation. It contains 10 grams of fiber, 4 grams of protein and 9 grams of fat per 2 tablespoons. The same amount of chia seeds is also rich in calcium, magnesium, iron and antioxidants.
Chia seeds are loaded with soluble fiber, forming a gel-like consistency that aids digestion, promotes gut health, and prevents constipation. Chia seeds are more effective for appetite control due to their fiber.

Chia seeds are rich in omega-3 fatty acids, fiber, protein, calcium, magnesium, and antioxidants, providing sustained energy and supporting digestion and gut health. Their fiber and healthy fats help keep you full and curb appetite. To get the most benefits, avoid eating them dry, as they can swell inside the body and cause bloating or dehydration.

Antioxidants in chia seeds fight skin aging, and omega-3s reduce inflammation, keeping skin hydrated and hair healthy.
Chia seeds are rich in omega-3s, which support brain function and reduce cognitive decline.

20 soaked almonds (28 grams) contain 98 calories

20 soaked almonds contain 3 grams of carbs, 3.5 grams of protein and 9 grams of fat. The same amount of almonds also contain calcium, magnesium, iron, vitamin E and antioxidants. Almonds are high in monounsaturated fats, which improve heart health by lowering LDL cholesterol while increasing good cholesterol (HDL).

Almonds contain fiber and prebiotics that support gut-friendly bacteria. Soaking almonds also removes phytic acid, improving nutrient absorption.
High vitamin E in almonds content protects the skin from UV damage and keeps hair strong. It also offers neuroprotective benefits to cognitive health.

Which is best?

If you need more fiber for digestion and weight loss, or want omega-3s for heart and brain health, or are looking for a dairy-free calcium source, chia seeds is the best choice for you.
If you want more vitamin E for glowing skin and hair or need more healthy fats and protein for muscle building or prefer a low-carb, high-fat snack for sustained energy or are looking for a nutrient-rich snack that supports brain function, almonds are the best for you.
While chia seeds are known for their high fiber and omega-3 content, almonds provide healthy fats, protein, and essential micronutrients.