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 Chia
Chia seeds are tiny, edible seeds originating from the flowering plant Salvia hispanica, native to Central and South America. A staple in Aztec and Mayan diets, chia seeds are now popular worldwide for their versatility and nutritional density. These seeds are rich in omega-3 fatty acids, dietary fiber, and plant-based protein, making them a nutrient-dense addition to meals. They contain high levels of calcium (about 639 mg per 100g), iron, magnesium, and antioxidants, while being naturally gluten-free. Chia seeds also have a unique ability to absorb liquid, forming a gel-like texture, making them common in puddings, smoothies, and baked goods.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High dietary fiber content (35g per 100g) promotes gut health and aids in maintaining healthy digestion.
- Contains 639 mg of calcium per 100g, supporting strong bones and preventing osteoporosis.
- Provides plant-based protein (17.9g per 100g), aiding in muscle repair and muscle building.
- A source of iron (7.9mg per 100g), important for oxygen transport and preventing anemia.
Dietary Considerations
Selection and Storage
Store chia seeds in a cool, dry place in an airtight container to maintain freshness. Hydrate chia seeds before consuming to avoid risks of choking or digestive discomfort.
Common Questions About Chia Nutrition
Is chia high in protein?
Chia seeds are a good source of protein, providing approximately 17.9 grams of protein per 100 grams. While not as high in protein as some animal products, chia's protein content is significant for a plant-based food.
Can I eat chia seeds on a keto diet?
Yes, chia seeds are suitable for a keto diet. They are low in net carbs, as their 42.9 grams of carbohydrates per 100 grams include 35.7 grams of fiber, making them keto-friendly when consumed in moderation.
What are the health benefits of chia seeds?
Chia seeds offer numerous health benefits, including high fiber content aiding digestion, omega-3 fatty acids supporting heart health, and antioxidants protecting against cellular damage. They are also rich in essential nutrients like calcium and magnesium.
How much chia should I eat daily?
A typical serving size recommendation for chia seeds is about 1-2 tablespoons (approximately 15-30 grams). This amount provides a good balance of nutrients without excessive calorie or fiber intake.
How do chia seeds compare to flax seeds?
Chia seeds and flax seeds are both nutrient-dense, but chia seeds have more fiber (35.7g vs. 27g per 100g) and omega-3 fatty acids, while flax seeds are slightly higher in protein. Both can be used similarly in recipes, but chia seeds are unique in forming a gel-like texture when mixed with liquids.
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.
- Chia Seeds Fact SheetHarvard T.H. Chan School of Public HealthDescribes chia seeds’ health benefits, nutritional content (fiber, protein, calcium), and their role in a balanced diet based on scientific research.
- Dietary Reference Intakes for Calcium and Vitamin DNational Institutes of Health (NIH)Explains calcium dietary needs and sources, highlighting chia seeds as a plant-based, calcium-rich option.
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.
