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Chia seed cookie Calories
Sweet cookie enriched with chia seeds, high in fiber and omega-3.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chia seed cookie (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 16.8 g of carbs, 2.3 g of protein, 6.3 g of fat and 2.4 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chia seed cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
141
KCAL / 30G
Carbs
16.8g
· 6% DV
Protein
2.3g
· 5% DV
Fat
6.3g
· 8% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 7% · Fat 43%
Chia seed cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 2.3 g | 5% |
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 Medium Chia seed cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 141 kcal |
| 1 piece (mini) | 15 g | 71 kcal |
| 1 piece (small) | 20 g | 94 kcal |
| 1 piece (large) | 50 g | 235 kcal |
| 2 piece (double) | 60 g | 282 kcal |
| 1 piece (jumbo) | 70 g | 329 kcal |
| 3 piece (triple) | 90 g | 423 kcal |
| 100 g | 100 g | 470 kcal |
| 1 pack (whole) | 120 g | 564 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Chia seed cookie
How do you make chia seed cookies?
To make chia seed cookies, mix chia seeds into cookie dough made with flour, a binding ingredient such as egg, fat, and a sweetener. Shape the dough and bake until the edges are set; let the cookies cool before judging their texture.
Can chia seed cookies replace eggs in a cookie recipe?
Yes, soaked chia seeds can replace an egg in some chia seed cookie recipes by helping bind the dough. Mix the seeds with water and let them form a gel before adding them; the finished cookies may be denser and less crisp than egg-based ones.
Are chia seed cookies healthy?
Chia seed cookies provide fiber and chia-derived omega-3 fats, but they are still cookies and may contain substantial sugar and fat. Treat them as a sweet snack rather than assuming the chia seeds make them equivalent to a nutrient-balanced meal.
Do you need to grind chia seeds for chia seed cookies?
No, whole chia seeds work well in most chia seed cookie recipes and add a slight crunch. Ground chia blends more evenly into the dough and can help bind it, but it may also change the texture and absorb moisture more quickly.
Can chia seed cookies help with weight loss?
No, chia seed cookies do not cause weight loss on their own. Their fiber may help you feel satisfied, but they remain an energy-dense baked treat, so portion size matters if you are using them as a snack while managing your weight.
Why are my chia seed cookies dry or crumbly?
Chia seed cookies often turn dry or crumbly when the dough has too little moisture, too much flour, or is baked for too long. Chia seeds absorb liquid, so allow the mixed dough to rest briefly and add a little more liquid if it feels unusually stiff.
Does baking chia seed cookies destroy the omega-3 in chia seeds?
No, baking does not eliminate all the omega-3 in chia seeds, though heat can reduce some of their delicate fats. Avoid overbaking the cookies, and store them away from heat and air to help preserve their flavor.
How should you store chia seed cookies?
Store chia seed cookies only after they have cooled completely, in an airtight container in a cool, dry place. Trapped warmth creates moisture and can soften them; if they lose their crispness, a brief reheat may help.
Can you freeze chia seed cookie dough?
Yes, chia seed cookie dough can be frozen. Portion it before freezing so you can bake only what you need, and thaw it in the refrigerator before shaping or baking; dough with chia may become firmer as the seeds absorb moisture.
Can people with diabetes eat chia seed cookies?
People with diabetes can include chia seed cookies, but the flour and sweetener can still affect blood glucose. Keep the portion modest and account for it in the meal plan; anyone adjusting diabetes medication should ask their healthcare professional about suitable portions.
Chia seed cookie Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Vitamin E
0.54mg · 4% DV
Biotin
0.9µg · 3% DV
Vitamin K
3.6µg · 3% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.05mg · 6% DV
Magnesium
21mg · 5% DV
Phosphorus
33mg · 5% DV
Sodium
63mg · 3% DV
Potassium ⭐
48mg · 1% DV
Chia seed cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia seed cookie
To burn the 141 calories in 1 piece (medium) (30 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 cookie?
A chia seed cookie is a baked sweet made by mixing chia seeds into cookie dough. It is a modern variation rather than a dish tied to one particular region, drawing on chia’s popularity as an addition to everyday baking. The tiny seeds add a mild, earthy note and make the cookie a source of fibre and omega-3 fats.
Depending on the recipe, it may be crisp throughout or tender in the middle, with the familiar sweetness of a cookie. It works as a snack with tea or coffee, or as a small treat in a lunchbox. At 8 g of fibre per 100 g, it is more fibre-rich than many conventional cookies, but it is still energy-dense; one medium piece is a practical portion. Pair it with unsweetened tea or coffee to balance the sweetness.
How Nutritious Is Chia seed cookie?
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
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 cookie 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 cookie Contain Allergens?
Contains these allergens:
Which Diets Is Chia seed cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chia seed cookie Fat Profile
SATURATED
1.95g
MONOUNSATURATED
2.16g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.