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Chia seed oil Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Chia seed oil (14 g) has 122 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.5 g of fat and 0 g of fiber. Its 1.2 mg of Vitamin E covers 8% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Chia seed oil Nutrition Facts
Selected: 1 tablespoon (medium) · 13.5 g
122
KCAL / 13.5G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
13.5g
· 17% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Chia seed oil nutrition facts table · 1 tablespoon (medium) (13.5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
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 oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 13.5 g | 122 kcal |
| 1 teaspoon (small) | 4.5 g | 41 kcal |
| 2 tablespoon (large) | 27 g | 243 kcal |
| 1 ounce (medium) | 28 g | 252 kcal |
| 100 g | 100 g | 900 kcal |
| 1 cup (large) | 218 g | 1962 kcal |
| 1 bottle (medium) | 250 g | 2250 kcal |
| 1 bottle (large) | 500 g | 4500 kcal |
Calculated from 900 calories per 100 g.
Frequently Asked Questions About Chia seed oil
What is chia seed oil used for?
Chia seed oil is used as a plant-based source of alpha-linolenic acid (ALA), an omega-3 fat. Its mild flavor also works in salad dressings and other uncooked dishes; it is not a treatment or cure for health conditions.
Can you cook with chia seed oil?
Chia seed oil is best used without high heat. Add it to salads, dips, or cooked food after taking the dish off the heat, rather than using it for frying or prolonged cooking.
Does chia seed oil contain omega-3?
Yes. Chia seed oil contains ALA, a plant-based omega-3 fatty acid. The body converts only a limited amount of ALA into EPA and DHA, so the oil does not provide the same omega-3 forms as fish oil.
Is chia seed oil the same as chia seeds?
No. Chia seed oil is the fat extracted from the seeds, while whole chia seeds also provide fiber and protein and absorb liquid to form a gel. The oil will not thicken smoothies or puddings in the same way.
How should you store chia seed oil after opening?
Keep chia seed oil tightly sealed and away from light and heat. Refrigerating the opened bottle helps slow oxidation and preserve its quality; use it by the date on the package and discard it if its smell or taste turns unpleasant.
Can chia seed oil be used in salad dressing?
Yes. Chia seed oil can be whisked into a salad dressing with vinegar or citrus juice, herbs, and seasoning. Its flavor is generally mild, so it can be used alone or blended with another oil.
Can chia seed oil replace fish oil?
Not as a direct substitute: chia seed oil supplies ALA, whereas fish oil typically supplies EPA and DHA. The body converts ALA to EPA and DHA only in limited amounts. Ask a clinician before changing supplements if you take blood-thinning medication.
What does chia seed oil taste like?
Chia seed oil usually has a mild, slightly nutty or earthy flavor, though taste varies by product and freshness. Its gentle flavor suits dressings and dips; a strong rancid or paint-like smell is a reason to discard it.
Can chia seed oil help with weight loss?
Chia seed oil is not a weight-loss aid by itself. It is a concentrated fat, so adding it on top of usual meals adds energy; using a measured amount in place of another dressing fat is a more practical approach.
Can you use chia seed oil on your skin?
Yes, chia seed oil can be applied to skin as an emollient, but it is not a proven treatment for skin conditions. Test a small patch first and stop if irritation develops; avoid applying it to broken or inflamed skin.
Chia seed oil Vitamins & Minerals
Vitamins
Vitamin E
1.19mg · 8% DV
Vitamin K
7.29µg · 6% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Iron
0.01mg · 0% DV
Calcium
0.14mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Chia seed oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia seed oil
To burn the 122 calories in 1 tablespoon (medium) (13.5 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 oil?
Chia seed oil is a plant oil pressed or extracted from the seeds of chia, a crop native to parts of Mexico and Central America. It is a liquid oil rather than the whole seed, with a mild, slightly seed-like flavour and a smooth, rich texture. You may find it in speciality shops and in recipes focused on plant-based ingredients.
Its delicate flavour is best suited to cold uses: whisk a little into a salad dressing, drizzle it over cooked vegetables, or stir it into a dip just before serving. It is almost entirely fat, with 100 g of fat per 100 g, so even a small pour adds richness. Pair it with citrus, vinegar or fresh herbs, and avoid relying on it for high-heat cooking.
How Nutritious Is Chia seed oil?
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
Low
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 oil 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 oil Contain Allergens?
No known major allergens
Which Diets Is Chia seed oil 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 oil Fat Profile
SATURATED
1.35g
MONOUNSATURATED
0.95g
POLYUNSATURATED
9.86g
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.