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Chia Seed Cereal Calories
Source of fiber and plant omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia Seed Cereal (45 g) has 182 calories. That works out to 405 calories per 100 g. It contains 27.9 g of carbs, 5.2 g of protein, 5.6 g of fat and 5.4 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Chia Seed Cereal Nutrition Facts
Selected: 1 cup (medium) · 45 g
182
KCAL / 45G
Carbs
27.9g
· 10% DV
Protein
5.2g
· 10% DV
Fat
5.6g
· 7% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 11% · Fat 28%
Chia Seed Cereal nutrition facts table · 1 cup (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 27.9 g | 10% |
| Fiber | 5.4 g | 19% |
| Protein | 5.2 g | 10% |
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 Cup of Chia Seed Cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 45 g | 182 kcal |
| ½ cup (small) | 25 g | 101 kcal |
| 0.75 cup (medium) | 35 g | 142 kcal |
| 1 serving (medium) | 40 g | 162 kcal |
| 1 pack (small) | 50 g | 203 kcal |
| 1.5 cup (large) | 65 g | 263 kcal |
| 2 cup (extra large) | 90 g | 365 kcal |
| 100 g | 100 g | 405 kcal |
Calculated from 405 calories per 100 g.
Frequently Asked Questions About Chia Seed Cereal
How do you eat chia seed cereal?
Chia seed cereal is usually eaten with milk or yogurt, either cold or warm. Add the liquid just before serving for a crunchier bowl, or let it sit briefly if you prefer the cereal and chia seeds softer.
Can you eat chia seed cereal with hot milk?
Yes, chia seed cereal can be eaten with warm milk. Avoid boiling the cereal in the milk: soaking it in hot liquid softens the grains and changes the texture, while pouring warm milk over it makes a quick breakfast.
Does chia seed cereal need to be soaked?
No, chia seed cereal does not need soaking before you eat it. Mixing it with milk or yogurt and waiting a few minutes will soften the chia seeds and cereal, but you can serve it right away if you like a crisp texture.
Can you use chia seed cereal as a yogurt topping?
Yes, sprinkle chia seed cereal over yogurt as a topping. Add it just before eating to keep it crunchy; stirring it in and leaving it to stand makes a thicker, softer bowl.
Can chia seed cereal be cooked like oatmeal?
It can be warmed with milk, but chia seed cereal is not usually cooked like oatmeal. Follow the package directions if provided, and avoid prolonged boiling, which can leave the cereal overly soft.
What fruit goes well with chia seed cereal?
Chia seed cereal pairs well with berries, banana, apple, and other fresh fruit. Add cut fruit when serving to preserve the cereal’s crunch, or mix in dried fruit for a chewier bowl.
Can chia seed cereal be used in overnight oats?
Yes, chia seed cereal can be mixed into overnight oats with milk or yogurt. It will soften in the refrigerator, so add some just before eating if you want a crunchy topping rather than a fully soaked texture.
How should you store chia seed cereal after opening?
Keep chia seed cereal tightly sealed in a cool, dry cupboard after opening. Moisture can make it stale or soft; refrigerate a prepared milk or yogurt bowl and eat it promptly.
Is chia seed cereal filling for breakfast?
Chia seed cereal can make a filling breakfast because it provides fiber. Pair it with milk or yogurt for a more substantial bowl, and add fruit if you want extra variety and texture.
Can you make chia seed cereal less sweet at home?
Yes, serve chia seed cereal with plain yogurt or unsweetened milk and skip sweetened toppings or syrups. Fresh fruit can add sweetness without turning the bowl into a dessert.
Chia Seed Cereal Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
Biotin
3.6µg · 12% DV
B3
1.71mg · 11% DV
B6
0.13mg · 8% DV
Minerals
Manganese
0.95mg · 41% DV
Copper
0.25mg · 28% DV
Phosphorus
176mg · 25% DV
Magnesium
77mg · 18% DV
Potassium ⭐
158mg · 5% DV
Sodium
81mg · 4% DV
Chia Seed Cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Seed Cereal
To burn the 182 calories in 1 cup (medium) (45 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 Seed Cereal?
Chia Seed Cereal is a breakfast cereal made from grains with chia seeds mixed in; the exact grains and other ingredients vary by product. It is usually served in a bowl with milk or yoghurt, often topped with fresh fruit. The cereal is crisp when dry, while chia softens and takes on a slightly gel-like texture after soaking. It also works as a quick snack between meals.
It provides fibre and plant-based omega-3, with 12 g of fibre per 100 g. Pair it with yoghurt and fruit for a more substantial bowl, or keep the portion modest and choose unsweetened milk or yoghurt for a lighter breakfast.
How Nutritious Is Chia Seed Cereal?
Nutrient density
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 Seed Cereal 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 Seed Cereal Contain Allergens?
Contains these allergens:
Which Diets Is Chia Seed Cereal Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chia Seed Cereal Fat Profile
SATURATED
0.68g
MONOUNSATURATED
0.95g
POLYUNSATURATED
3.02g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.