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Chia Seeds: Complete Nutrition Guide

Everything you need to know about Chia Seeds — from nutrition facts and health benefits to the best ways to add it to your diet.

486 Calories

16.5g Protein

42.1g Carbs

30.7g Fat

34.4g Fiber

Per 100 g (100g) serving

What is Chia Seeds?

Chia seeds are tiny nutritional powerhouses loaded with omega-3 fatty acids, fiber, and minerals. They absorb up to 12x their weight in water, forming a gel that promotes satiety.

Key Highlights

Rich in omega-3 fatty acids
Exceptionally high in fiber
Supports heart health
Aids digestive health
Helps stabilize blood sugar

Chia Seeds Nutrition Facts

Nutrition values per 100 g (100g)

Nutrient	Amount	% Daily Value*
Calories	486	-
Total Fat	30.7g	39%
Saturated Fat	0g	0%
Cholesterol	mg	0%
Sodium	mg	0%
Total Carbohydrates	42.1g	15%
Dietary Fiber	34.4g	123%
Sugars	0g	-
Protein	16.5g	33%
Vitamins
Minerals
Magnesium	335mg	80%
Calcium	631mg	49%
Phosphorus	860mg	69%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of Chia Seeds

Rich in omega-3 fatty acids

Rich in omega-3 fatty acids

Exceptionally high in fiber

Exceptionally high in fiber

Supports heart health

Supports heart health

Aids digestive health

Aids digestive health

Helps stabilize blood sugar

Helps stabilize blood sugar

Chia Seeds for Your Health Goals

Discover how Chia Seeds can support your specific nutrition and health goals:

Chia Seeds for Gut Health

Exceptional fiber content supports gut microbiome

Relevance: 9.0/10

Chia Seeds for Heart Health

Chia Seeds supports heart-health

Relevance: 8.5/10

Chia Seeds for Weight Loss

Chia Seeds supports weight-loss

Relevance: 8.5/10

Chia Seeds for Brain Health

Omega-3s and antioxidants support brain function

Relevance: 8.5/10

Chia Seeds for Health Conditions

See how Chia Seeds fits into eating patterns for specific health conditions:

Chia Seeds for Acid Reflux

Chia Seeds can be part of a balanced diet for Acid Reflux.

Chia Seeds for Anxiety

Chia Seeds contains nutrients that can help manage Anxiety.

Chia Seeds for Chronic Fatigue

Chia Seeds can be part of a balanced diet for Chronic Fatigue.

Chia Seeds for Chronic Inflammation

Chia Seeds contains nutrients that can help manage Chronic Inflammation.

Chia Seeds for High Blood Pressure

Chia Seeds contains nutrients that can help manage High Blood Pressure.

Chia Seeds for High Cholesterol

Chia Seeds contains nutrients that can help manage High Cholesterol.

Chia Seeds for Histamine Intolerance

Chia Seeds can be part of a balanced diet for Histamine Intolerance.

Chia Seeds for Insulin Resistance

Chia Seeds can be part of a balanced diet for Insulin Resistance.

Chia Seeds for Iron Deficiency

Chia Seeds can be part of a balanced diet for Iron Deficiency.

Chia Seeds for Irritable Bowel Syndrome

Chia Seeds can be part of a balanced diet for Irritable Bowel Syndrome.

Chia Seeds for Muscle Cramps

Chia Seeds contains nutrients that can help manage Muscle Cramps.

Chia Seeds for Osteoporosis

Chia Seeds contains nutrients that can help manage Osteoporosis.

Chia Seeds for Type 2 Diabetes

Chia Seeds contains nutrients that can help manage Type 2 Diabetes.

Compare Chia Seeds with Other Foods

Side-by-side nutrition comparisons to help you choose:

Track Chia Seeds in Your Diet

Use Nutrivio to log Chia Seeds and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.