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Chia Seed (Ground) Calories
Omega-3 source, high fiber, plant protein, antioxidant
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Chia Seed (Ground) (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 103.2 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Chia Seed (Ground) Nutrition Facts
Selected: 1 tablespoon (medium) · 12 g
58
KCAL / 12G
Carbs
5.1g
· 2% DV
Protein
2g
· 4% DV
Fat
3.7g
· 5% DV
Fiber
4.1g
· 15% 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 (Ground) nutrition facts table · 1 tablespoon (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.92 mg | 0% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 4.1 g | 15% |
| Protein | 2 g | 4% |
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 Seed (Ground)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 58 kcal |
| 1 g | 1 g | 5 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 1 serving (medium) | 15 g | 73 kcal |
| 2 tablespoon (large) | 24 g | 117 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 100 g | 100 g | 486 kcal |
| 1 pack (large) | 100 g | 486 kcal |
| 1 cup (large) | 120 g | 583 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Chia Seed (Ground)
How do you use ground chia seeds?
Stir ground chia seeds into smoothies, oatmeal, soups, or sauces to add thickness and texture. They absorb liquid quickly, so add a little at a time and adjust the liquid if the mixture becomes too thick.
Can you eat ground chia seeds raw?
Yes, ground chia seeds can be eaten without cooking. Mix them into moist foods such as yogurt or porridge, or have them with a drink, since they absorb liquid and swell after eating.
Do ground chia seeds need to be soaked?
No, ground chia seeds do not have to be soaked before use. Soaking them makes a gel that works well in puddings and helps thicken recipes, but you can also stir them straight into other foods.
Can ground chia seeds replace eggs in baking?
Yes, ground chia seeds can act as a binder in some baked goods when mixed with water and left to form a gel. They work best in recipes such as muffins or cookies, though they may not reproduce an egg’s rise or texture.
How should you store ground chia seeds?
Keep ground chia seeds in an airtight container away from heat, light, and moisture. Refrigerating or freezing them helps protect their oils from going rancid; discard them if they develop an unpleasant, stale smell.
Do ground chia seeds go bad?
Yes, ground chia seeds can go rancid because they contain oils that deteriorate over time. Check for an unpleasant or bitter smell and taste, and discard the seeds if either seems off.
Can ground chia seeds help with weight loss?
Ground chia seeds do not cause weight loss on their own. Their ability to absorb liquid and thicken food may make a meal more filling, but adding them to your diet does not guarantee weight loss.
How much ground chia seed should you eat a day?
A medium tablespoon, about 12 grams, is a typical serving of ground chia seeds. If you are not used to high-fiber foods, start with less and increase gradually while drinking enough fluids.
Can you add ground chia seeds to hot oatmeal?
Yes, you can stir ground chia seeds into hot oatmeal. They will absorb moisture and thicken the bowl, so add extra liquid if needed; you can also mix them in after cooking.
What happens if you eat too much ground chia seed?
Eating too much ground chia seed may cause bloating, gas, or changes in bowel habits because it is rich in fiber. Increase your intake gradually, drink enough fluids, and avoid swallowing a spoonful of the dry powder.
Chia Seed (Ground) Vitamins & Minerals
Vitamins
B3
1.06mg · 7% DV
B1
0.07mg · 6% DV
Biotin
1.02µg · 3% DV
B5
0.1mg · 2% DV
Minerals
Phosphorus
103mg · 15% DV
Manganese
0.32mg · 14% DV
Copper
0.11mg · 12% DV
Selenium
6.6µg · 12% DV
Potassium ⭐
49mg · 1% DV
Sodium
1.92mg · 0% DV
Chia Seed (Ground) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Seed (Ground)
To burn the 58 calories in 1 tablespoon (medium) (12 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 (Ground)?
Ground chia seed is made by milling the small seeds of a plant native to Mexico and Central America. Its mild flavour blends easily into other ingredients, while the fine, slightly grainy meal thickens as it absorbs liquid. It is often stirred into porridge, yoghurt or smoothies, mixed with milk to make chia pudding, or added to baking.
It is notable for its fibre, plant protein and omega-3 fats. For an easy everyday option, combine it with yoghurt and fruit; when adding it to a drink or batter, allow time for it to absorb liquid and adjust the amount of liquid if needed.
How Nutritious Is Chia Seed (Ground)?
Nutrient density
Very 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 (Ground) 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 (Ground) Contain Allergens?
No known major allergens
Which Diets Is Chia Seed (Ground) 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 (Ground) Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.28g
POLYUNSATURATED
2.83g
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.