Chia Seeds
Two tablespoons supply over 8 g of fibre plus calcium and plant omega-3.
Nutrition per 100 g
Standardised to 100 g of chia seeds for fair comparison. Typical serving: 2 tbsp (24 g) — 117 kcal per 24 g serving.
| Nutrient | Per 100 g | Per serving (24 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 488 kcal | 117 kcal | 100 kcal |
| Protein | 16.7 g | 4 g | 3.4 g |
| Carbohydrate | 42.1 g | 10.1 g | 8.6 g |
| Fat | 30.8 g | 7.4 g | 6.3 g |
| Fibre | 35 g | 8.4 g | 7.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of chia seeds, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (24 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Thiamin | 0.5 mg | 0.12 mg | 42% |
| Niacin | 8.7 mg | 2.1 mg | 54% |
| Vitamin B6 | 0.2 mg | 0.048 mg | 12% |
| Minerals | |||
| Calcium | 595 mg | 143 mg | 46% |
| Iron | 6 mg | 1.4 mg | 33% |
| Magnesium | 326 mg | 78.2 mg | 78% |
| Phosphorus | 691 mg | 166 mg | 55% |
| Potassium | 642 mg | 154 mg | 14% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 5.6 mg | 1.3 mg | 51% |
| Copper | 1.6 mg | 0.38 mg | 178% |
| Manganese | 7.6 mg | 1.8 mg | 330% |
Source: USDA FoodData Central — Chia seeds, dry, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat chia seeds?
- One of the densest fibre sources you can add to anything.
- Absorb up to ten times their weight in liquid, making thick puddings without cream.
- Notable non-dairy calcium content.
How to include it
- Soak 2 tbsp in 150 ml milk overnight for a pudding.
- Stir into porridge or smoothies for thickness.
- Use as an egg substitute in baking, 1 tbsp seeds to 3 tbsp water.
Things to consider
- Always hydrate before eating — dry seeds can swell in the throat.
- The rapid fibre load can cause bloating if you start with large amounts.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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