News of Health / Nutrition Facts Library
Chia Seeds Nutrition Facts: Are Chia Seeds Good for You?
Dried chia seeds are high in dietary fiber, providing over 100% of the Daily Value (DV) in a 100-gram serving. They are also high in several minerals, including magnesium, phosphorus, selenium, copper, and manganese, and provide protein and polyunsaturated fats. Chia seeds are calorie-dense, so their role in a balanced diet depends on the portion size consumed and an individual’s overall eating habits. The nutritional data for some vitamins, like Vitamin A and D, is not reported by the USDA.
Per 100 g · Seeds, chia seeds, dried
What stands out in chia seeds
- High in dietary fiber. A 100-gram portion of dried chia seeds contains 34.4 grams of dietary fiber. This amount supplies 123% of the recommended Daily Value.
- High in several minerals. Per 100 grams, chia seeds provide more than 20% of the DV for many minerals, including magnesium (80% DV), phosphorus (69% DV), copper (103% DV), manganese (118% DV), and selenium (100% DV).
- Source of plant protein. Chia seeds contain 16.5 grams of protein per 100 grams, which is 33% of the Daily Value.
- Contains polyunsaturated fats. Total fat is about 31 grams per 100 grams. Of this, the majority (23.7 grams) is polyunsaturated fat, while 3.3 grams are saturated fat. They contain no cholesterol.
What to keep in mind
- Chia seeds are a concentrated source of calories, with 486 kcal per 100 grams. A 1-ounce serving contains 138 calories. Being mindful of portion sizes is useful when incorporating them into your diet.
Chia Seeds nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 486 kcal | – |
| Protein | 16.5 g | 33% |
| Total fat | 30.7 g | 39% |
| Saturated fat | 3.3 g | 17% |
| Monounsaturated fat | 2.3 g | – |
| Polyunsaturated fat | 23.7 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 42.1 g | 15% |
| Dietary fiber | 34.4 g | 123% |
| Water | 5.8 g | – |
| Sodium | 16 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 407 mg | 9% |
| Calcium | 631 mg | 49% |
| Iron | 7.7 mg | 43% |
| Magnesium | 335 mg | 80% |
| Phosphorus | 860 mg | 69% |
| Zinc | 4.6 mg | 42% |
| Copper | 0.92 mg | 103% |
| Manganese | 2.7 mg | 118% |
| Selenium | 55.2 mcg | 100% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin E | 0.5 mg | 3% |
| Thiamin (B1) | 0.62 mg | 52% |
| Riboflavin (B2) | 0.17 mg | 13% |
| Niacin (B3) | 8.8 mg | 55% |
| Vitamin B12 | 0 mcg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Chia Seeds by portion
The nutrition data is based on a 100-gram (about 3.5 ounces) portion. A more common serving size is one ounce (28 grams). This smaller portion of dried chia seeds provides 138 calories, 4.7 grams of protein, and 8.7 grams of fat. It also contains about 12 grams of carbohydrates, of which nearly 10 grams are dietary fiber. The USDA portion data lists 0 grams of sugar in a 1-ounce serving.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 138 | 4.7 g | 11.9 g | 9.8 g | 8.7 g |
How chia seeds compares with other nuts and seeds
Among 16 nuts and seeds on this site, dried chia seeds rank first for both total carbohydrates (42.1 g per 100 g) and dietary fiber (34.4 g). They are second highest for calcium and selenium content. Compared to other seeds, they have fewer calories and less total fat than flax seeds, hemp seeds, and pistachios. For example, 100 grams of chia seeds have 486 calories and about 31 g of fat, while the same amount of flax seeds has 534 calories and 42 g of fat. Chia seeds have significantly more fiber than cashews, hemp seeds, and pistachios.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Chia Seeds | 486 | 16.5 g | 42.1 g | 34.4 g | 30.7 g |
| Flax Seeds | 534 | 18.3 g | 28.9 g | 27.3 g | 42.2 g |
| Cashews | 553 | 18.2 g | 30.2 g | 3.3 g | 43.9 g |
| Hemp Seeds | 553 | 31.6 g | 8.7 g | 4 g | 48.8 g |
| Pistachios | 560 | 20.2 g | 27.2 g | 10.6 g | 45.3 g |
Quick answers
How many calories are in a tablespoon of chia seeds?
The provided USDA data specifies a 1-ounce (28 g) serving, which contains 138 calories. A tablespoon is a smaller portion, so it would have fewer calories.
How much protein is in chia seeds?
A 100-gram serving of dried chia seeds contains 16.5 grams of protein, which is 33% of the Daily Value. A smaller 1-ounce (28 g) serving provides 4.7 grams of protein.
Are chia seeds high in carbohydrates?
Chia seeds contain 42.1 grams of carbohydrates per 100 grams, but most of this is fiber. A 100-gram portion has 34.4 grams of dietary fiber. The USDA has not reported a value for total sugars.
When to talk to a doctor or dietitian
- At 407 mg of potassium per 100 g, chia seeds is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how chia seeds fits your situation.
Last updated October 21, 2026