1 serving (28 grams) contains 137 calories, 4.4 grams of protein, 8.6 grams of fat, and 12.3 grams of carbohydrates.
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Nutrition Information
Calories |
685 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43 g | 55% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 25.0 mg | 1% | |
| Total Carbohydrates | 61.5 g | 22% | |
| Dietary Fiber | 53.0 g | 189% | |
| Sugars | 0 g | ||
| protein | 22 g | 44% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 885.0 mg | 68% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 220.0 mg | 4% | |
* 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 Black chia seeds
Black chia seeds are tiny, edible seeds native to Central and South America, derived from the Salvia hispanica plant. Traditionally consumed by Aztec and Maya civilizations, chia seeds are now used globally for their exceptional nutritional profile. They are dense in nutrients, providing significant levels of fiber (10g per 28g serving), plant-based omega-3 fatty acids (4.9g per 28g serving), and protein (4.7g per 28g serving). Additionally, black chia seeds are a good source of calcium, magnesium, and phosphorus, making them particularly valued in vegetarian and vegan diets. They are commonly used in smoothies, yogurts, baked goods, or as a thickening agent for puddings and sauces due to their hydrophilic quality, absorbing up to 12 times their weight in liquid.
Health Benefits
- Rich in omega-3 fatty acids (ALA), which support heart health and help lower inflammation.
- High fiber content improves digestive health and aids in maintaining healthy blood sugar levels.
- Good source of calcium, magnesium, and phosphorus, which promote bone health and strength.
- Provides plant-based protein, supporting muscle repair and overall energy needs.
- Contains antioxidants that combat oxidative stress and promote healthy skin.
Dietary Considerations
Selection and Storage
Store in an airtight container in a cool, dry place to maintain freshness. Refrigeration is optional but can prolong shelf life, especially in warm climates.
Common Questions About Black chia seeds Nutrition
Are black chia seeds high in protein?
Yes, black chia seeds are a good source of plant-based protein, providing about 4 grams of protein per 2-tablespoon (28 grams) serving. While not extremely high in protein, they are an excellent option for supplementing protein intake in vegan and vegetarian diets.
Can I eat black chia seeds on a keto diet?
Yes, black chia seeds are keto-friendly because they are low in net carbs. A 2-tablespoon serving contains about 12 grams of carbohydrate, of which 10 grams are fiber, resulting in just 2 grams of net carbs. They are also rich in healthy fats, making them an excellent choice for keto dieters.
What are the health benefits of black chia seeds?
Black chia seeds are rich in omega-3 fatty acids, fiber, calcium, magnesium, and antioxidants. They can support heart health, aid digestion, and promote bone strength. Additionally, their high fiber content may help regulate blood sugar levels and improve satiety, contributing to weight management.
How much black chia seeds should I eat per day?
A typical serving size is about 2 tablespoons (28 grams) per day, which provides ample nutrients like 140 calories, 4 grams of protein, 10 grams of fiber, and 7 grams of healthy fats. Consuming chia seeds in moderation is advised to avoid potential digestive discomfort, especially if your fiber intake is already high.
How do black chia seeds compare to flax seeds?
Black chia seeds and flax seeds are both nutrient-dense sources of fiber, omega-3 fatty acids, and plant-based protein, but chia seeds are slightly higher in fiber, with 10 grams per 2 tablespoons compared to flax seeds' 7 grams. Unlike flaxseeds, chia seeds do not need to be ground to access their nutrients, and they tend to absorb more liquid when soaked, making them excellent for puddings and hydration.
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.
