1 serving (12 grams) contains 58 calories, 2.0 grams of protein, 3.7 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
1160.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.0 g | 94% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20.0 mg | 0% | |
| Total Carbohydrates | 100.0 g | 36% | |
| Dietary Fiber | 80.0 g | 285% | |
| Sugars | 0 g | ||
| protein | 40.0 g | 80% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1520.0 mg | 116% | |
| Iron | 18 mg | 100% | |
| Potassium | 1160.0 mg | 24% | |
* 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 Tablespoon of chia seeds
Chia seeds are tiny black seeds from the Salvia hispanica plant, native to Central and South America where they were a staple in ancient Aztec and Mayan diets. With a mild, nutty flavor, chia seeds are versatile and widely used in modern cuisine as a nutrient-packed addition to smoothies, yogurt, cereals, and baked goods. A tablespoon of chia seeds provides approximately 60 calories, 2 grams of protein, 4 grams of fiber, and 3 grams of omega-3 fatty acids, while also being a source of calcium, magnesium, and antioxidants. Their high fiber and healthy fat content make them beneficial for various dietary goals, including heart and gut health management.
Health Benefits
- Supports heart health due to their high omega-3 fatty acids content, which is essential for reducing inflammation and promoting heart function.
- Promotes digestive health as chia seeds contain 4 grams of dietary fiber per tablespoon, aiding in gut regularity.
- Provides bone health support with notable amounts of calcium (about 5% DV per tablespoon) and magnesium, which are vital for bone density.
- Offers sustained energy and satiety due to their combination of protein and fiber, which helps stabilize blood sugar levels.
- Rich in antioxidants, which combat oxidative stress and may reduce the risk of chronic diseases.
Dietary Considerations
Selection and Storage
Store chia seeds in an airtight container in a cool, dry location to maintain freshness for up to several months. No refrigeration is required.
Common Questions About Tablespoon of chia seeds Nutrition
What are the nutritional values of a tablespoon of chia seeds?
A tablespoon (approximately 12 grams) of chia seeds contains about 58 calories, 2 grams of protein, 4 grams of fat, and 5 grams of dietary fiber. It also provides essential nutrients like calcium, magnesium, phosphorus, and omega-3 fatty acids.
Are chia seeds suitable for a keto or low-carb diet?
Yes, chia seeds are suitable for both keto and low-carb diets. They are low in net carbs, with only about 1 gram of net carbs per tablespoon, due to their high fiber content.
What are the health benefits of eating chia seeds?
Chia seeds are a great source of omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. They are also rich in fiber, supporting digestion, and can help with weight management by promoting a feeling of fullness.
What is the recommended serving size of chia seeds per day?
The general recommendation is to consume 1-2 tablespoons (12-24 grams) of chia seeds per day. Excessive intake might cause digestive discomfort due to their high fiber content, so it's important to stay within this range.
How do chia seeds compare to flaxseeds in terms of nutrition?
Chia seeds and flaxseeds are both nutrient-dense, but chia seeds have slightly more fiber and calcium, while flaxseeds offer a bit more protein and lignans (a type of antioxidant). Both are excellent sources of omega-3 fatty acids, making them great choices for a healthy diet.
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.
