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Boiled chia Calories
Source of omega-3, high fiber, contains protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Boiled chia (28 g) has 22 calories. That works out to 80 calories per 100 g. It contains 2.1 g of carbs, 1 g of protein, 1.3 g of fat and 1.8 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Boiled chia Nutrition Facts
Selected: 2 tablespoon (medium) · 28 g
22
KCAL / 28G
Carbs
2.1g
· 1% DV
Protein
1g
· 2% DV
Fat
1.3g
· 2% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 17% · Fat 48%
Boiled chia nutrition facts table · 2 tablespoon (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.12 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 1 g | 2% |
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 2 Tablespoons of Boiled chia?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 28 g | 22 kcal |
| 1 piece (small) | 10 g | 8 kcal |
| 1 tablespoon (small) | 14 g | 11 kcal |
| 1 ounce (medium) | 28 g | 22 kcal |
| 1 serving (medium) | 30 g | 24 kcal |
| 3 tablespoon (large) | 42 g | 34 kcal |
| 100 g | 100 g | 80 kcal |
| 1 cup (large) | 120 g | 96 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Boiled chia
How do you make boiled chia?
Make boiled chia by stirring chia seeds into water or milk and simmering until the mixture thickens. Stir regularly to prevent clumps, then add more liquid if you prefer a thinner consistency. Serve it warm or let it cool.
Do you have to boil chia seeds to eat them?
No, you do not have to boil chia seeds before eating them. They can also be soaked in liquid until they form a gel. Boiled chia is simply a warm, soft preparation, not a requirement for making the seeds edible.
How long does boiled chia take to cook?
Boiled chia starts to thicken after a few minutes of simmering. The exact time depends on how much liquid you use and how thick you want it, so stir and check the texture rather than relying on a fixed cooking time.
Why does boiled chia turn gelatinous?
Boiled chia turns gelatinous because soluble fiber on the seeds’ outer layer absorbs liquid and swells. Add more liquid to loosen the texture, or serve it soon after cooking if you want it less thick.
Can boiled chia be used as an egg substitute in baking?
Yes, boiled chia can work as an egg substitute if it has formed a thick gel. It is most useful in recipes where a dense, moist texture is acceptable; it will not make baked goods rise or bind exactly like eggs.
Can you make boiled chia with milk instead of water?
Yes, you can make boiled chia with milk or a plant-based milk. Simmer gently and stir often, since milk can scorch or boil over more easily than water. Add extra liquid if the seeds make it thicker than you want.
How can you stop boiled chia from clumping?
To stop boiled chia from clumping, sprinkle the seeds into the liquid gradually while whisking. Keep stirring as the mixture heats, especially around the bottom and sides of the pan, where the thickening seeds can stick.
Can boiled chia thicken soup or sauce?
Yes, boiled chia can thicken soup or sauce. Make a small amount of chia gel separately, then stir it in gradually; adding dry seeds straight to a finished dish can leave uneven clumps and make the texture hard to control.
How long does boiled chia last in the fridge?
Boiled chia keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and discard it if you notice mold, an unusual smell, or a change in appearance.
Can eating too much boiled chia cause stomach problems?
Yes, eating a large amount of boiled chia may cause bloating or digestive discomfort, particularly if you are not used to high-fiber foods. Increase your portion gradually and drink enough fluids, since the seeds absorb liquid as they swell.
Boiled chia Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Folate
13.44µg · 3% DV
Biotin
0.7µg · 2% DV
B3
0.24mg · 2% DV
Minerals
Manganese
0.11mg · 5% DV
Phosphorus
22mg · 3% DV
Magnesium
13mg · 3% DV
Copper
0.03mg · 3% DV
Potassium ⭐
21mg · 1% DV
Sodium
1.12mg · 0% DV
Boiled chia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled chia
To burn the 22 calories in 2 tablespoon (medium) (28 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 Boiled chia?
Boiled chia is made by simmering chia seeds in liquid; as they cook, the seeds absorb water and develop a soft, gel-like coating. Chia is native to Mexico and Central America, where the seeds have long been used in foods and drinks. Boiling them is a straightforward way to prepare them, though it is not the same as the traditional soaked chia drinks found in the region.
The mild, earthy flavour works well stirred into porridge, yoghurt or fruit, and boiled chia is often used in breakfast bowls or snacks. It provides fibre and plant-based omega-3, with 6.5 g of fibre per 100 g. If the texture feels too thick, loosen it with more liquid; fruit or yoghurt makes an easy pairing.
How Nutritious Is Boiled chia?
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
High
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 Boiled chia Processed?
NOVA 2
Minimally Processed
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 Boiled chia Contain Allergens?
No known major allergens
Which Diets Is Boiled chia 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
Boiled chia Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.81g
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.