Nutrition for Chia Seeds (dried)

Calories, Protein, Vitamins and More


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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 dietary fiber, calcium, iron, magnesium and potassium. It also contains significant amounts of niacin, copper, selenium, zinc, manganese and phosphorus.

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

Calories from Carbs

A good portion, or 33% of the calories in dried chia seeds are from carbohydrates. The carbs in chia seeds are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single ounce of chia seeds contains 39% of recommended daily values or 9.8 grams of dietary fiber.

  • Dietary fiber: 9.8 g
There is no significant amounts of sugar or starch in chia seeds.

Calories from Fat

The majority, or 54% of the calories in dried chia seeds are from fat. Chia seeds are high in total fat, with 8.7 grams or 14% of recommended daily values per oz. Chia Seeds are cholestrol free. Most of the fat in chia seeds are healthier unsaturated fats:

  • Total fat: 8.7 g
  • Saturated fat: 0.9 g
  • Monounsaturated fat: 0.7 g
  • Polyunsaturated fat: 6.7 g
There is no significant amounts of cholestrol in chia seeds.

Omega-3 and Omega-6 in Chia Seeds

Chia seeds are a great source of healthy omega-3 fatty acids, containing a total of 5.05 grams for every oz. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 5.05 g
Also a good source of omega-6 fatty acids, every ounce of chia seeds contain a total of 1.7 grams of omega-6. In addition, a large portion of the omega-6 in chia seeds come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.03 g
  • linoleic acid: 1.65 g
The omega-6 to omega-3 ratio in chia seeds is 0.3: 1.

Calories Similar to Chia Seeds

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

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:

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 mg of magnesium. Also an excellent source of calcium, a single ounce of chia seeds contains 18% of recommended daily values or 178.9 mg 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:

Chia Seeds Nutrition Chart

Chia Seeds:

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histidine
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Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Chia Seeds in Cooking

Chia seeds are in the top 25% most popular ingredients for recipes. Most recipes call for one or two tablespoons of chia seeds.

Friends and Relatives of Chia Seeds

Foods commonly cooked with chia seeds: Other similar relatives:


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