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Chia oil Calories
Very rich in omega-3 fatty acids
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Chia oil (14 g) has 124 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 14 g of fat and 0 g of fiber. Its 1.2 mg of Vitamin E covers 8% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Chia oil Nutrition Facts
Selected: 1 tablespoon (medium) · 14 g
124
KCAL / 14G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
14g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Chia oil nutrition facts table · 1 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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 Chia oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 124 kcal |
| 1 teaspoon (medium) | 4.5 g | 40 kcal |
| 1 serving (small) | 10 g | 88 kcal |
| 1 serving (large) | 20 g | 177 kcal |
| 2 tablespoon (double) | 28 g | 248 kcal |
| 1 ounce (whole) | 28.4 g | 251 kcal |
| 0.25 cup (quarter) | 56 g | 495 kcal |
| 100 g | 100 g | 884 kcal |
| ½ cup (half) | 112 g | 990 kcal |
Calculated from 884 calories per 100 g.
Frequently Asked Questions About Chia oil
What are the benefits of chia oil?
Chia oil is a plant source of alpha-linolenic acid (ALA), an omega-3 fatty acid. It can contribute ALA to meals, but it is not a treatment for a health condition and does not provide the same omega-3s as fish oil.
Can you cook with chia oil?
Chia oil is best used without heating, such as in dressings or drizzled over food after cooking. Its heat tolerance varies by product, so it is not a dependable choice for frying or high-heat cooking.
Does chia oil need to be refrigerated?
Chia oil keeps best away from light and heat, with the bottle tightly closed. Refrigerate it after opening if the label recommends it; chilling can also help protect this delicate oil from going rancid.
Is chia oil better than fish oil?
Neither is simply better: chia oil supplies ALA, while fish oil supplies EPA and DHA. The body converts only some ALA into EPA and DHA, so chia oil is not a direct nutritional substitute for fish oil.
Can you take chia oil straight from the spoon?
Yes, chia oil can be taken on its own, but many people find it easier to use in a salad dressing, smoothie, or other food. Keep it away from heat and follow the serving directions on its package.
What does chia oil taste like?
Chia oil usually has a mild, fairly neutral taste, sometimes with a light nutty note. It works in dressings and other cold dishes without overpowering them; a bitter or sharply rancid taste is a reason to discard it.
Can chia oil be used on your face?
Yes, chia oil can be applied to the face as an emollient, though it may not suit every skin type. Test a small patch first and stop using it if you notice irritation, itching, or redness.
How is chia oil different from chia seeds?
Chia oil is the fat extracted from chia seeds, so it does not provide the seeds’ fiber or their gel-forming texture. Use whole seeds when you want those qualities; use the oil when you want a liquid fat.
Does chia oil go rancid?
Yes, chia oil can go rancid because its fats are vulnerable to oxidation. A stale, paint-like, or unusually sharp smell, or a bitter taste, signals that it should be discarded rather than used.
Can chia oil help you get enough omega-3 if you do not eat fish?
Chia oil can add plant-based ALA omega-3 to a fish-free diet, but ALA is not equivalent to the EPA and DHA found in fish. The body converts only a limited share of ALA into those fats.
Chia oil Vitamins & Minerals
Vitamins
Vitamin E
1.16mg · 8% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Chia oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia oil
To burn the 124 calories in 1 tablespoon (medium) (14 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 oil?
Chia oil is a plant oil pressed from chia seeds, known for its particularly high omega-3 content. Its flavour is usually mild, so it can add richness without taking over a dish.
Use it cold in salad dressings, drizzle a little over cooked vegetables or stir it into a dip. In Turkey, it can also be added to yoghurt or salads alongside familiar ingredients such as lemon and herbs. Chia oil is better suited to finishing dishes than to frying; pair it with a bright, acidic dressing and store it away from heat and light.
How Nutritious Is Chia oil?
Nutrient density
Medium
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
Low
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 oil Processed?
NOVA 3
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 Chia oil Contain Allergens?
No known major allergens
Which Diets Is Chia oil 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 oil Fat Profile
SATURATED
1.34g
MONOUNSATURATED
0.99g
POLYUNSATURATED
11.52g
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.