Know what’s on your plate
Chia seed
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 454 kcal —
- Protein 17 g 33%
- Carbohydrate 7.7 g 3%
- Fat 31 g 39%
- Saturated fat 3.3 g 17%
- Fibre 34 g 123%
- Sugars 0.7 g —
- Sodium 16 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 1.6 mg 2%
- Thiamin (B1) 0.62 mg 52%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 8.8 mg 55%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 631 mg 49%
- Iron 7.7 mg 43%
- Magnesium 335 mg 80%
- Phosphorus 860 mg 69%
- Potassium 407 mg 9%
- Zinc 4.6 mg 42%
- Copper 0.92 mg 102%
- Manganese 2.7 mg 118%
Similar foods
Questions about Chia seed
How do you make chia pudding?
Stir 3 tablespoons of chia seeds into about 240 ml of milk or a plant-based drink. Leave for 10 minutes, stir again to break up clumps, then chill for at least 2 hours or overnight; add fruit before serving.
Do you need to soak chia seeds before eating them?
No, you can sprinkle them dry over porridge, yoghurt or salads. For a gel, mix them with liquid and leave for about 10–15 minutes; they absorb liquid and swell.
Can chia seeds replace eggs in baking?
Yes. For each egg, mix 1 tablespoon of chia seeds with 3 tablespoons of water and leave for 10–15 minutes until gel-like. It works well in muffins and pancakes, though it may leave visible specks and make the bake denser.
How should you store chia seeds?
Keep them in a tightly sealed container in a cool, dry cupboard, away from sunlight and moisture. Once mixed into pudding, cover and refrigerate, then eat within a few days.
Can you eat chia seeds dry?
You can sprinkle a small amount onto food, but avoid swallowing a spoonful dry: the seeds swell quickly when wet and can be difficult to swallow. Mix them into moist food or soak them first.
What can you use instead of chia seeds?
Ground flaxseed is the closest everyday swap in porridge, smoothies and baking; it also forms a gel with water for egg-free baking. Sesame or pumpkin seeds add crunch, but do not thicken recipes in the same way.
Are chia seeds higher in fibre than flaxseed?
Yes. Chia seeds provide 34 g of fibre per 100 g, compared with 24.4 g in flaxseed.
How much chia seed is a sensible amount to add to breakfast?
A tablespoon, about 12 g, is a handy serving for porridge or yoghurt and provides 4.1 g of fibre. Drink alongside it or mix it into a moist dish, as the seeds absorb liquid.
Source: ANSES–Ciqual (France) 15047 · per 100 g · carbohydrate per EU label, fibre excluded
