Oats vs Seeds, chia seeds, dried
Fiber comparison — per 100g and per serving
Both Oats and Seeds, chia seeds, dried are tracked in the USDA FoodData Central database. This comparison shows total fiber, soluble and insoluble fiber breakdown, fiber per serving, and fiber efficiency (grams per 100 calories) — giving a complete picture for anyone choosing between these two foods. Serving size matters as much as fiber density: a food with lower fiber per 100g may still deliver more fiber per serving depending on typical portion sizes.
Oats
has more fiber per serving
(16.5g vs 9.8g)
Oats
Cereal Grains and Pasta
16.5
g per cup
% of 30g daily goal
55%
Per 100g
10.6g
Calories
389 kcal
Fiber / 100cal
2.7g
Servings to 30g
1.8
Seeds, chia seeds, dried
Nut and Seed Products
9.8
g per oz
% of 30g daily goal
32%
Per 100g
34.4g
Calories
486 kcal
Fiber / 100cal
7.1g
Servings to 30g
3.1
| Metric | Oats | Seeds, chia seeds, dried |
|---|---|---|
| Fiber per 100g | 10.6g | 34.4g |
| Fiber per serving | 16.5g / cup | 9.8g / oz |
| Soluble fiber | — | — |
| Insoluble fiber | — | — |
| Calories (per 100g) | 389 kcal | 486 kcal |
| Fiber per 100 cal | 2.7g | 7.1g |
Add both to your daily tracker
Use the fiber calculator to see how Oats and Seeds, chia seeds, dried fit into your 30g goal.
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