1 serving (28 grams) contains 138 calories, 5.0 grams of protein, 9.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
690.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.0 g | 57% | |
| Saturated Fat | 5 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 25.0 mg | 1% | |
| Total Carbohydrates | 60.0 g | 21% | |
| Dietary Fiber | 50 g | 178% | |
| Sugars | 0 g | ||
| protein | 25.0 g | 50% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 895 mg | 68% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 575 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Organic chia seeds
Chia seeds, native to Central and South America, are small, oval seeds derived from the plant Salvia hispanica, a member of the mint family. These ancient seeds have been consumed for centuries, particularly in Aztec and Mayan cultures, as a staple food source. Nutritionally, organic chia seeds are highly valued for their dense nutrient profile, being rich in omega-3 fatty acids, dietary fiber, protein, and several vitamins and minerals. A one-ounce (28 grams) serving provides approximately 137 calories, 4 grams of protein, 11 grams of fiber, 9 grams of fat (mostly polyunsaturated), and essential nutrients like calcium, magnesium, and phosphorus. They are versatile in culinary use, blending well into smoothies, puddings, and baked goods.
Health Benefits
- Supports heart health due to the high omega-3 fatty acid content (5 grams per ounce), which may help reduce inflammation and support healthy cholesterol levels.
- Aids digestion with its rich dietary fiber content (11 grams per ounce), contributing to bowel regularity and gut health.
- Promotes bone health as chia seeds contain 18% of the daily recommended intake for calcium per ounce, along with magnesium and phosphorus.
Dietary Considerations
Selection and Storage
Store chia seeds in an airtight container in a cool, dry place to maintain freshness and prevent rancidity. Ideally, they can be refrigerated or kept in the pantry for several months.
Common Questions About Organic chia seeds Nutrition
Are organic chia seeds high in protein and nutrients?
Yes, organic chia seeds are a good source of protein and various nutrients. One ounce (about 2 tablespoons) contains approximately 4 grams of protein, 138 calories, 9 grams of fat (mostly healthy omega-3 fatty acids), and 11 grams of fiber. They also provide calcium, manganese, magnesium, and phosphorus, making them highly nutritious.
Can I eat organic chia seeds on a keto or vegan diet?
Yes, organic chia seeds are compatible with both keto and vegan diets. They are very low in net carbs, as most of their carbohydrate content comes from fiber (11 grams per ounce) and contain healthy fats, making them ideal for a keto diet. Additionally, as they are plant-based, they are completely suitable for vegans and vegetarians.
What health benefits do organic chia seeds offer?
Organic chia seeds support heart health due to their high omega-3 fatty acid content and may aid digestion because of their fiber content. They also help with weight management by promoting satiety. Additionally, they are rich in antioxidants and key minerals like calcium and magnesium, which support bone health.
What is the recommended serving size of organic chia seeds?
The recommended serving size of organic chia seeds is about 1-2 tablespoons per day (12-24 grams). This amount provides a good dose of nutrients without excessive calories. Always start with a smaller portion if you're new to chia seeds, as the high fiber content can cause digestive discomfort for some people.
How do organic chia seeds compare to flaxseeds in terms of nutrition?
Both chia seeds and flaxseeds are nutrient-dense, but they have slight differences. Chia seeds contain more fiber (11g vs. 8g per ounce) and slightly higher omega-3 fats, while flaxseeds provide more lignans (compounds that may support hormonal health). Chia seeds are also more convenient since they don't need to be ground for nutrient absorption, unlike flaxseeds.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
