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Black chia seeds Calories
Omega-3 source, high fiber, plant protein, mineral-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Black chia seeds (12 g) has 58 calories. That works out to 486 calories per 100 g. It contains 5.1 g of carbs, 2 g of protein, 3.7 g of fat and 4.1 g of fiber. Its 103.2 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Black chia seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 12 g
58
KCAL / 12G
Carbs
5.1g
· 2% DV
Protein
2g
· 4% DV
Fat
3.7g
· 5% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 13% · Fat 54%
Black chia seeds nutrition facts table · 1 tablespoon (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.92 mg | 0% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 4.1 g | 15% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Black chia seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 58 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 1 tablespoon (small) | 8 g | 39 kcal |
| 2 tablespoon (large) | 24 g | 117 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 1 serving (medium) | 30 g | 146 kcal |
| 100 g | 100 g | 486 kcal |
| 1 pack (medium) | 100 g | 486 kcal |
| 1 cup (large) | 140 g | 680 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Black chia seeds
How do you make chia pudding with black chia seeds?
Mix black chia seeds with milk or a plant-based drink, stir well, and let the mixture thicken in the refrigerator. Stir again after it begins to gel to prevent clumps, then add fruit or other toppings before serving.
Do black chia seeds need to be soaked before eating?
No, soaking is not essential, but black chia seeds absorb liquid and form a gel. Soaking them is useful for recipes such as pudding; when adding them dry to food, choose something moist and drink enough fluid.
Can you eat black chia seeds raw?
Yes, black chia seeds can be eaten raw, whole, or ground. Add them to foods such as smoothies, cereal, or yogurt rather than swallowing a dry spoonful, since the seeds expand as they absorb liquid.
Are black chia seeds different from white chia seeds?
They are very similar in nutrition and can generally be used the same way. The main visible difference is color; black chia seeds do not have a meaningful advantage over white ones just because they are darker.
Should you grind black chia seeds or eat them whole?
You can eat black chia seeds whole or ground; grinding is not required. Ground seeds blend more smoothly into drinks and batters, while whole seeds add texture and thicken foods after absorbing liquid.
Can you put black chia seeds in hot oatmeal?
Yes, you can stir black chia seeds into hot oatmeal. They will absorb moisture and thicken the bowl as it stands, so add extra liquid if the oatmeal becomes thicker than you like.
How much black chia seeds should you eat per day?
A medium tablespoon, about 12 g, is a practical serving of black chia seeds. If you are not used to high-fiber foods, start with less and increase gradually to reduce the chance of bloating.
How should you store black chia seeds after opening?
Keep black chia seeds in a tightly sealed container in a cool, dry place away from sunlight. Protecting them from moisture and heat helps preserve their quality; discard them if they develop an unusual smell or show mold.
Can black chia seeds cause bloating?
Yes, eating a large amount of black chia seeds suddenly can cause bloating or gas because they are high in fiber. Increase your intake gradually, and drink fluids as the seeds absorb water.
Do black chia seeds go bad?
Yes, black chia seeds can lose freshness over time, especially when exposed to heat, air, or moisture. Store them sealed in a cool, dry place, and do not use them if they smell rancid or look moldy.
Black chia seeds Vitamins & Minerals
Vitamins
B3
1.06mg · 7% DV
B1
0.07mg · 6% DV
Biotin
0.53µg · 2% DV
B2
0.02mg · 2% DV
Minerals
Phosphorus
103mg · 15% DV
Manganese
0.32mg · 14% DV
Selenium
6.6µg · 12% DV
Magnesium
40mg · 10% DV
Potassium ⭐
49mg · 1% DV
Sodium
1.92mg · 0% DV
Black chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black chia seeds
To burn the 58 calories in 1 tablespoon (medium) (12 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black chia seeds?
Black chia seeds are the small, dark seeds of the chia plant, used as an ingredient rather than usually eaten by the handful. They absorb liquid and develop a soft, gel-like coating, so they work well stirred into yoghurt, oatmeal or smoothies, or left to swell in milk for a simple chia pudding. They can also be sprinkled dry over cereal and salads.
Their flavour is mild and unobtrusive; soaked seeds are soft and spoonable, while dry ones add a little crunch. They provide fibre, plant protein and omega-3 fats, making a modest spoonful an easy way to add substance to breakfast or a snack. Pair them with fruit and yoghurt, or soak them first if you prefer a smoother texture.
How Nutritious Is Black chia seeds?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black chia seeds Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black chia seeds Contain Allergens?
No known major allergens
Which Diets Is Black chia seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black chia seeds Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.28g
POLYUNSATURATED
2.84g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.