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Chia mix Calories
Rich in omega-3, fiber, protein, minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Chia mix (28 g) has 136 calories. That works out to 486 calories per 100 g. It contains 11.8 g of carbs, 4.6 g of protein, 8.6 g of fat and 9.6 g of fiber. Its 240.8 mg of Phosphorus covers 34% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Chia mix Nutrition Facts
Selected: 2 tablespoon (medium) · 28 g
136
KCAL / 28G
Carbs
11.8g
· 4% DV
Protein
4.6g
· 9% DV
Fat
8.6g
· 11% DV
Fiber
9.6g
· 34% 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%
Chia mix nutrition facts table · 2 tablespoon (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 4.48 mg | 0% |
| Total carbohydrate | 11.8 g | 4% |
| Fiber | 9.6 g | 34% |
| Protein | 4.6 g | 9% |
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 Chia mix?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 28 g | 136 kcal |
| 1 teaspoon (extra small) | 5 g | 24 kcal |
| 1 tablespoon (small) | 14 g | 68 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 1 serving (medium) | 30 g | 146 kcal |
| 3 tablespoon (large) | 42 g | 204 kcal |
| 100 g | 100 g | 486 kcal |
| 1 cup (large) | 140 g | 680 kcal |
| 1 pack (jumbo) | 250 g | 1215 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Chia mix
What is the best way to use chia mix?
Chia mix works well stirred into porridge, yogurt, overnight oats, or a smoothie. Letting it sit in a moist dish softens the chia seeds and thickens the texture; any added seeds, nuts, or fruit can affect the result.
Is chia mix good for weight loss?
Chia mix can make a meal more filling because chia seeds provide plenty of fiber, but it does not cause weight loss on its own. Use it as an addition to a balanced meal rather than relying on it as a weight-loss remedy.
Do you need to soak chia mix before eating it?
No, soaking chia mix is not essential, but the chia seeds absorb liquid and form a gel when left to sit. Mixing it into yogurt, porridge, or another moist food is an easy way to soften it before eating.
What is usually in chia mix?
Chia mix does not have one standard recipe. It may combine chia seeds with other seeds, nuts, or dried fruit, so the ingredients and proportions vary between blends and homemade versions.
Can you make chia pudding with chia mix?
Yes, you can make chia pudding by stirring chia mix into milk or a plant-based drink and chilling it until thick. If the blend contains ingredients besides chia, add the liquid gradually because those ingredients can change how much it absorbs.
Can chia mix go straight into a smoothie?
Yes, chia mix can be blended directly into a smoothie. Blending distributes the seeds throughout the drink, and letting the smoothie stand briefly afterward gives them time to absorb liquid and thicken it.
Can chia mix replace eggs in baking?
Sometimes, but chia mix is less predictable than plain chia seeds as an egg substitute. A chia-and-water gel can bind some baked goods, while extra seeds, nuts, or fruit in a blend may change the texture and binding.
How should you store chia mix after opening?
Keep chia mix in a tightly sealed container in a cool, dry, dark place. Moisture and heat can shorten its shelf life, and blends containing nuts or other oily seeds may lose freshness if they develop an unusual smell or taste.
Can chia mix cause bloating or constipation?
Yes, chia mix can cause bloating, gas, or constipation for some people, particularly when they suddenly eat more fiber without enough fluid. Start with a small amount, increase it gradually, and have it with a moist food or drink.
Can you bake chia mix into bread?
Yes, chia mix can be added to bread dough for extra texture. The seeds absorb moisture, so the dough may become firmer; blends with nuts or dried fruit can also affect the loaf’s texture and baking time.
Chia mix Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
2.47mg · 15% DV
Folate
24.36µg · 6% DV
Biotin
1.76µg · 6% DV
Minerals
Phosphorus
241mg · 34% DV
Copper
0.25mg · 28% DV
Selenium
15µg · 27% DV
Manganese
0.62mg · 27% DV
Potassium ⭐
129mg · 4% DV
Sodium
4.48mg · 0% DV
Chia mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia mix
To burn the 136 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 Chia mix?
Chia mix is a seed blend built around chia, with the other ingredients varying by product. Chia comes from a plant native to Central America, and its seeds are now used in breakfasts and drinks around the world. They have a mild, unobtrusive flavour and develop a gel-like coating when soaked, while the seeds themselves add a slight crunch. Stir chia mix into yoghurt, porridge or a smoothie, or soak it in milk or a plant-based drink to make a spoonable pudding. It is notably high in fibre and also provides protein and fats; per 100 g, it contains 34.4 g of fibre. For an easy breakfast, pair it with fruit and yoghurt, adding the liquid gradually until you reach the texture you like.
How Nutritious Is Chia mix?
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 Chia mix 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 Chia mix Contain Allergens?
No known major allergens
Which Diets Is Chia mix 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
Chia mix Fat Profile
SATURATED
0.92g
MONOUNSATURATED
0.59g
POLYUNSATURATED
6.61g
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.