2 piece (medium) of Chia Seed Dates (40 g) has 137 calories. That works out to 343 calories per 100 g. It contains 27.2 g of carbs, 1.8 g of protein, 2.1 g of fat and 4 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Chia Seed Dates Nutrition Facts

Selected: 100 g

343

KCAL / 100G

Carbs

68.1g

· 25% DV

Protein

4.4g

· 9% DV

Fat

5.3g

· 7% DV

Fiber

10.1g

· 36% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 5% · Fat 14%

Chia Seed Dates Vitamins & Minerals

Vitamins

0.2mg · 12% DV

0.54mg · 11% DV

1.35mg · 8% DV

0.07mg · 6% DV

Minerals

Magnesium

76mg · 18% DV

Potassium ⭐

602mg · 18% DV

Phosphorus

105mg · 15% DV

Calcium

115mg · 12% DV

How Nutritious Is Chia Seed Dates?

Nutrient density

Medium

58/ 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

42/ 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 Dates Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Chia Seed Dates

To burn the 343 calories in 100 g:

🚶

85min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

47min

Cycling

🏊

40min

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 Dates Processed?

NOVA 2

Minimally 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 Dates 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 Dates Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chia Seed Dates Fat Profile

SATURATED

0.55g

MONOUNSATURATED

0.48g

POLYUNSATURATED

2.73g

⚖️

Omega 6:3 ratio 1.6:1

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

Compare Chia Seed Dates

🌴vs🍯

Chia Seed Dates vs Caramel sauce23 kcal more per 100 g

→🌴vs🍫

Chia Seed Dates vs Dark chocolate197 kcal fewer per 100 g

→🌴vs🍮

Chia Seed Dates vs Höşmerim23 kcal more per 100 g

→🌴vs🍫

Chia Seed Dates vs Chocolate sauce133 kcal more per 100 g

→

Foods Similar to Chia Seed Dates

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

🍫

Milk Chocolate

535 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026