1 tablespoon (medium) of Chia Seed (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 5.9 µg of Biotin covers 20% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.

Chia Seed Nutrition Facts

Selected: 100 g

486

KCAL / 100G

Carbs

42.1g

· 15% DV

Protein

16.5g

· 33% DV

Fat

30.7g

· 39% DV

Fiber

34.4g

· 123% 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 Seed Vitamins & Minerals

Vitamins

Biotin

49µg · 163% DV

8.83mg · 55% DV

0.62mg · 52% DV

0.17mg · 13% DV

Minerals

Manganese

3mg · 130% DV

Phosphorus

860mg · 123% DV

Selenium

55µg · 100% DV

Magnesium

335mg · 80% DV

How Nutritious Is Chia Seed?

Nutrient density

Very high

92/ 100

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

55/ 100

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.

Chia Seed Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chia Seed

To burn the 486 calories in 100 g:

🚶

120min

Walking (5 km/h)

🏃

50min

Running (8 km/h)

🚴

66min

Cycling

🏊

57min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chia Seed 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 Seed Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chia Seed 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 Seed Fat Profile

SATURATED

3.3g

MONOUNSATURATED

2.3g

POLYUNSATURATED

23.7g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Chia Seed

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Chia Seed vs Walnut168 kcal fewer per 100 g

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Chia Seed vs Almond93 kcal fewer per 100 g

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Chia Seed vs Sunflower seeds98 kcal fewer per 100 g

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Foods Similar to Chia Seed

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Chia Seed

Is chia seed good for keto and low-glycemic diets?

Yes. Its glycemic index is 1, and it is listed as compatible with keto eating patterns.

How much protein and fiber are in chia seeds?

Per 100 g, chia seed provides 16.5 g of protein and 34.4 g of fiber. It also contains 42.1 g carbs and 30.7 g fat.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026