Nuts, Seeds & Oils
Chia Seeds, raw Nutrition Facts
Chia seeds are tiny black or white seeds from the Salvia hispanica plant, native to Mexico and Guatemala. They're a complete protein source and one of the richest plant-based sources of omega-3 fatty acids (ALA).
Nutrition Facts
Per 100g serving
Calories486
% Daily Value*
Total Fat
30.7g47%
Saturated Fat
3.3g16%
Trans Fat
0.0g
Polyunsaturated Fat
23.7g
Monounsaturated Fat
2.3g
Cholesterol
-0%
Sodium
16mg1%
Total Carbohydrate
42.1g14%
Dietary Fiber
34.4g123%
Total Sugars
-
Protein
16.5g33%
Vitamin A
54mcg6%
Vitamin C
1.6mg2%
Vitamin D
-0%
Vitamin E
0.5mg3%
Vitamin K
0.5mcg0%
Vitamin B6
-0%
Vitamin B12
-0%
Folate
49mcg12%
Calcium
631mg49%
Iron
7.7mg43%
Potassium
407mg9%
Magnesium
335mg80%
Zinc
4.6mg42%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Exceptional source of omega-3 fatty acids
- ✓Very high in fiber for digestive health
- ✓Rich in calcium and magnesium for bone health
- ✓Complete protein with all essential amino acids
- ✓High antioxidant content
Best For
Chia puddingSmoothie additionsBakingEgg replacementOatmeal toppings
Storage
Store in an airtight container in a cool, dry place for up to 2 years, or refrigerate for extended freshness up to 4 years.
Serving Sizes
100g486 cal
1 oz (28g)136 cal
1 tbsp58 cal
2 tbsp117 cal
Frequently Asked Questions
How much chia seeds should I eat per day?
A typical serving is 1-2 tablespoons (15-30g) daily. Chia seeds are very high in fiber, so start with smaller amounts and increase gradually.
Do I need to soak chia seeds?
Not required, but soaking chia seeds makes them easier to digest and helps you absorb more nutrients. They absorb up to 12 times their weight in liquid.
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