Nutrition for Chia Seeds (dried)

Chia Seeds Nutrition Summary

One ounce of dried chia seeds (28.4 grams) contains 138 calories and 4.7 grams of protein. Chia seeds consists of 6% water, 42% carbohydrates, 17% protein, and 31% fat.

Chia seeds are an excellent source of many nutrients, including carbohydrates, dietary fiber, calcium, iron, magnesium and potassium. It also contains significant amounts of niacin, selenium, zinc, phosphorus, copper and manganese.

In one ounce of dried chia seeds:

• Calories: 138
• Protein: 4.7 g
• Dietary fiber: 9.8 g
• Fat: 8.7 g, (Saturated: 0.9 g)
• Sodium: 4.5 mg

There is no significant amounts of sugar or cholesterol in chia seeds.

See the Chia Seeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seeds, chia seeds, dried.

Calories in Chia Seeds

Chia seeds have 138 calories per ounce or 487 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

54% of calories in chia seeds are from fat, 33% of calories are from carbohydrates and 13% of calories are from protein.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Chia Seeds

Calories Similar to Chia Seeds

Some other nuts or seeds with similar calories to chia seeds by weight:

• Pumpkin Seeds: -11 calories
• Flaxseeds: +14 calories
• Hemp Seeds: +19 calories
• Cashews: +19 calories

Protein in Chia Seeds

An excellent source of protein, a single ounce of Chia Seeds contains 9% of recommended daily values or 4.7 grams of protein. In addition, chia seeds are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

• Protein: 4.69 g
• Tryptophan: 0.12 g
• Threonine: 0.2 g
• Isoleucine: 0.23 g
• Leucine: 0.39 g
• Lysine: 0.27 g
• Methionine: 0.17 g
• Phenylalanine: 0.29 g
• Valine: 0.27 g
• Histidine: 0.15 g

Protein Similar to Chia Seeds

Some other nuts or seeds with similar amounts of protein to chia seeds by weight:

• Sesame Seeds: +0.1 grams
• Sunflower Seeds: +0.2 grams
• Cashew Butter: +0.3 grams
• Lotus Seeds: -0.3 grams

Vitamins and Minerals in Chia Seeds

An good source of many nutrients, dried chia seeds contain abundant amounts of calcium, iron, magnesium and potassium. In fact, a single ounce of chia seeds contains 31% of recommended daily values or 95 milligrams of magnesium. Also an excellent source of calcium, a single ounce of chia seeds contains 18% of recommended daily values or 178.9 milligrams of calcium.

Vitamins in chia seeds (1 oz):

• Vitamin a: 4.6 ug
• Thiamin: 0.2 mg
• Riboflavin: < 0.1 mg
• Niacin: 2.5 mg
• Vitamin c: 0.5 mg
• Vitamin e: 0.1 mg
• Folate: 13.9 ug

Minerals in chia seeds (1 oz):

• Calcium: 178.9 mg
• Potassium: 115.4 mg
• Iron: 2.2 mg
• Magnesium: 95 mg
• Zinc: 1.3 mg
• Selenium: 15.6 ug
• Phosphorus: 243.8 mg
• Copper: 0.3 mg
• Manganese: 0.8 mg

There is no significant amounts of choline, pantothenic acid, vitamin b6, vitamin b12 or vitamin k in chia seeds.

Similar to Chia Seeds for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to chia seeds:

• Sesame Seeds: +6 MG
• Hedge Mustard Seeds: -6 MG
• Pili Nut: -9.4 MG
• Brazil Nut: +12 MG

Chia Seeds Nutrition Chart

Chia Seeds in Cooking

Most recipes call for one or two teaspoons of chia seeds.