Nuts & Seeds
Chia Seeds
Overview
Why eat chia seeds?
Chia seeds are tiny but unusually dense in fiber, plant omega-3 fat and minerals, which is why a single spoonful swells into a gel that thickens puddings and drinks. A one-ounce scoop covers a third of your daily fiber and delivers meaningful calcium, magnesium and selenium alongside steady plant protein.
Good to know: Chia absorbs many times its weight in liquid, so soak it before eating and drink plenty of water; at 486 kcal per 100 g, a tablespoon or two is a sensible portion.
Exceptional fiber load
One ounce provides 9.75 g of fiber, about 35% of the Daily Value, which supports regularity and is linked to steadier blood sugar after meals.
Plant omega-3 fats
Chia is one of the richest plant sources of ALA, with 5.05 g per ounce, a fat linked to better heart and blood vessel health.
Bone and muscle minerals
Each ounce brings calcium, magnesium at 23% DV and phosphorus at 20% DV, minerals your body uses for bone structure, nerve signals and muscle function.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in chia seeds?
Calories
486kcal
Protein
17g
Carbs
42g
Fat
31g
Fiber
34g
Minerals
- Calcium631 mg49%
- Iron7.7 mg43%
- Magnesium335 mg80%
- Phosphorus860 mg69%
- Potassium407 mg9%
- Sodium16 mg1%
- Zinc4.6 mg42%
- Copper0.92 mg103%
- Selenium55 µg100%
Vitamins
- Vitamin C1.6 mg2%
- Vitamin E0.5 mg3%
- Thiamin (B1)0.62 mg52%
- Riboflavin (B2)0.17 mg13%
- Niacin (B3)8.8 mg55%
Other compounds
- Omega-3 ALA18 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Seeds, chia seeds, dried” (SR Legacy, FDC ID 170554).View the USDA record ↗ (opens in a new tab).