Know what’s on your plate
Chia seeds
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 486 kcal —
- Protein 17 g 33%
- Carbohydrate 7.7 g 3%
- Fat 31 g 39%
- Saturated fat 3.3 g 17%
- Fibre 34 g 123%
- Sodium 16 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 1.6 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.5 mg 3%
- Thiamin (B1) 0.62 mg 52%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 8.8 mg 55%
- Folate (B9) 49 µg 12%
- 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 103%
- Manganese 2.7 mg 118%
- Selenium 55.2 µg 100%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 486 | 17 g | 7.7 g | 31 g |
| 1 × oz | 28.4 g | 138 | 4.7 g | 2.2 g | 8.7 g |
| 2 × oz | 56.7 g | 276 | 9.4 g | 4.4 g | 17 g |
| ½ × oz | 14.2 g | 69 | 2.3 g | 1.1 g | 4.4 g |
| 3 × oz | 85.1 g | 413 | 14 g | 6.6 g | 26 g |
| 4 × oz | 113.4 g | 551 | 19 g | 8.8 g | 35 g |
Similar foods
Questions about Chia seeds
How do you make chia pudding?
Stir one part chia seeds into about four parts milk or plant drink, then leave it for at least 20 minutes, stirring again after five minutes to prevent clumps. For a thicker pudding, chill it for a few hours or overnight.
Do you need to grind chia seeds before eating them?
No. Whole chia seeds soften in liquid and can be stirred into porridge, yoghurt or smoothies; grinding them is useful if you want a finer texture in baking.
Can you use chia seeds instead of an egg in baking?
Yes: mix one tablespoon of chia seeds with three tablespoons of water and leave it for about 10 minutes, until gel-like. This works well in pancakes, muffins and biscuits, though it will not make a light, airy cake rise like eggs do.
How should you store chia seeds?
Keep them in a tightly sealed container in a cool, dry, dark cupboard, away from the cooker. Their oils can turn rancid, so discard them if they smell bitter or paint-like.
Can you eat chia seeds dry?
It is safer to mix them into moist food or soak them first: they swell quickly when wet and can stick together if swallowed dry. Avoid eating a spoonful dry, particularly if swallowing is difficult.
How much fibre is in a typical serving of chia seeds?
A tablespoon, around 12 g, provides 4.1 g of fibre. Chia seeds are high in fibre, so add them gradually and drink enough fluid.
Are chia seeds more like sesame seeds or pine nuts?
They are closer to sesame seeds in their relatively modest fat content: chia seeds contain 31 g of fat per 100 g, compared with 50 g in sesame seeds and 62 g in pine nuts. Chia seeds also provide much more fibre than either.
Source: Canadian Nutrient File 2511 · per 100 g · carbohydrate per EU label, fibre excluded
