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Chia Seed Powder Calories
Plant protein, high fiber, omega-3 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Chia Seed Powder (20 g) has 97 calories. That works out to 486 calories per 100 g. It contains 8.4 g of carbs, 3.3 g of protein, 6.1 g of fat and 6.9 g of fiber. Its 172 mg of Phosphorus covers 25% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Chia Seed Powder Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
97
KCAL / 20G
Carbs
8.4g
· 3% DV
Protein
3.3g
· 7% DV
Fat
6.1g
· 8% DV
Fiber
6.9g
· 25% 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 Powder nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 6.9 g | 25% |
| Protein | 3.3 g | 7% |
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 2 Tablespoons of Chia Seed Powder?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 97 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 1 tablespoon (small) | 10 g | 49 kcal |
| 1 serving (medium) | 15 g | 73 kcal |
| 3 tablespoon (large) | 30 g | 146 kcal |
| 100 g | 100 g | 486 kcal |
| 1 cup (large) | 120 g | 583 kcal |
| 1 pack (jumbo) | 250 g | 1215 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Chia Seed Powder
What can you use chia seed powder for?
Chia seed powder can thicken smoothies, oatmeal, yogurt, and sauces, or add structure to baking. Stir it into moist ingredients and allow a little time for it to absorb liquid; adding too much can make a recipe dense or pasty.
Can chia seed powder replace eggs in baking?
Yes, chia seed powder can help bind ingredients as an egg substitute in some baked goods. Mix it with water and let it thicken before adding it; expect a denser texture, so it works best in recipes such as muffins or quick breads.
Do you need to soak chia seed powder before using it?
No, soaking chia seed powder first is not necessary. It thickens as it absorbs liquid in the recipe, so mix it thoroughly and give it time to hydrate when you want a smooth pudding or drink.
Can you eat chia seed powder raw?
Yes, chia seed powder can be eaten without cooking when mixed into foods such as yogurt or a smoothie. Avoid swallowing a dry spoonful on its own; the powder absorbs liquid, so mix it with food or a drink.
Is chia seed powder the same as chia flour?
The names are often used for finely ground chia seeds, but products can differ in how finely they are milled. Chia seed powder is not a standard wheat-flour substitute: it absorbs liquid and can make baked goods heavier.
How much chia seed powder should you have each day?
A typical serving is about 20 grams, or roughly 2 medium tablespoons. If you are not used to high-fiber foods, start with less and increase gradually, with enough fluids, to reduce the chance of bloating.
Does chia seed powder help with weight loss?
Chia seed powder may help you feel fuller because it absorbs liquid and contains fiber, but it does not cause weight loss on its own. Use it as part of a meal rather than adding large amounts on top of your usual portions.
How should you store chia seed powder?
Keep chia seed powder in a tightly sealed container, away from heat, moisture, and light. Because ground seeds expose their oils to air, refrigeration can help preserve freshness; discard it if it develops an off smell or taste.
Can you cook or bake with chia seed powder?
Yes, chia seed powder works in baked goods, porridge, and other cooked recipes. It absorbs liquid and acts as a thickener, so adding it may change the texture; use it as a partial flour substitute rather than swapping it in cup for cup.
Can people with diabetes eat chia seed powder?
People with diabetes can generally include chia seed powder in meals, and its fiber may affect how quickly a meal is digested. It is not a treatment for diabetes; discuss portions with a healthcare professional if you use glucose-lowering medication or adjust your meal plan.
Chia Seed Powder Vitamins & Minerals
Vitamins
B3
1.76mg · 11% DV
Biotin
3.2µg · 11% DV
B1
0.12mg · 10% DV
B6
0.1mg · 6% DV
Minerals
Phosphorus
172mg · 25% DV
Manganese
0.54mg · 23% DV
Copper
0.18mg · 20% DV
Selenium
11µg · 20% DV
Potassium ⭐
81mg · 2% DV
Sodium
3.2mg · 0% DV
Chia Seed Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Seed Powder
To burn the 97 calories in 2 tablespoon (medium) (20 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 Powder?
Chia Seed Powder is made by grinding the tiny seeds of the chia plant, which is native to Central America and has a long history of use in Mexico. Its mild, slightly earthy taste blends easily into other ingredients. When mixed with liquid, it thickens, making it useful in smoothies, porridge, yoghurt, baking and sauces. In Turkey, you might stir it into yoghurt or oats at breakfast, or add it to a smoothie.
It is notably high in fibre and provides plant protein; 100 g contains 34.4 g of fibre. Start with a 20 g serving and mix it with enough liquid to get the texture you want. Fruit and yoghurt make an easy pairing.
How Nutritious Is Chia Seed Powder?
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 Powder 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 Powder Contain Allergens?
No known major allergens
Which Diets Is Chia Seed Powder 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 Powder Fat Profile
SATURATED
0.66g
MONOUNSATURATED
0.46g
POLYUNSATURATED
4.74g
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.