1 serving (28 grams) contains 137 calories, 4.0 grams of protein, 9.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
685 | ||
|---|---|---|---|
% 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 | 55 g | 196% | |
| Sugars | 0 g | ||
| protein | 20 g | 40% | |
| 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 Chai seeds
Chia seeds are tiny edible seeds from the Salvia hispanica plant, native to Central and South America, where they were valued by ancient Aztec and Mayan civilizations. These seeds are now widely incorporated into various cuisines as a nutrient-dense superfood. Chia seeds are an excellent source of plant-based omega-3 fatty acids, dietary fiber, protein, and contain notable amounts of minerals like calcium, magnesium, and phosphorus. They are naturally gluten-free and have a neutral taste, making them versatile for smoothies, baked goods, puddings, and more. Chia seeds are also hydrophilic, meaning they absorb water and form a gel-like consistency, which is helpful for recipes requiring texture. Their high nutrient density and multifunctional usage make them a popular choice in health-conscious diets globally.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- Provides 10 grams of fiber per ounce, aiding digestive health and promoting satiety.
- Contains calcium and magnesium, crucial for bone health and density.
- Offers antioxidants like quercetin, which help combat oxidative stress and reduce risks of chronic diseases.
- High in plant-based protein, supporting muscle repair and maintenance.
Dietary Considerations
Selection and Storage
Store chia seeds in a cool, dry place in an airtight container to preserve freshness. They can last several months without refrigeration.
Common Questions About Chai seeds Nutrition
Are chia seeds high in protein and other nutrients?
Chia seeds are considered nutrient-dense and contain about 4 grams of protein, 9 grams of healthy fats, and 11 grams of dietary fiber per 28-gram (1-ounce) serving. They are also rich in omega-3 fatty acids, calcium, magnesium, and antioxidants, making them a great addition to a balanced diet.
Can I eat chia seeds on a keto or low-carb diet?
Yes, chia seeds are keto-friendly because they are low in net carbs, with only about 2 grams of net carbs per 1-ounce serving. Their high fiber and fat content make them ideal for supporting ketosis while helping to maintain satiety.
What are the main health benefits of chia seeds?
Chia seeds are known to promote digestive health due to their high fiber content, support heart health through their omega-3 fatty acids, and help with blood sugar regulation. They are also rich in antioxidants, which can protect against cellular damage, and they provide minerals like calcium and magnesium for bone health.
How much chia seeds should I eat per day?
A common serving size of chia seeds is about 1–2 tablespoons (15–30 grams) per day. Start with smaller portions if you're new to them, as their high fiber content can cause digestive discomfort if consumed in excess.
How do chia seeds compare to flaxseeds for nutrition and usage?
Chia seeds and flaxseeds are both rich in omega-3 fatty acids, fiber, and protein, but chia seeds have slightly more fiber (11 grams vs. 8 grams per ounce). Unlike flaxseeds, chia seeds do not need to be ground to absorb their nutrients and are easier to use in foods like smoothies, puddings, and baked goods.
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.
