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Chia seed snack Calories
High in fiber, contains omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Chia seed snack (12 g) has 48 calories. That works out to 400 calories per 100 g. It contains 4.2 g of carbs, 0.5 g of protein, 2.7 g of fat and 1.5 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 snack Nutrition Facts
Selected: 1 tablespoon (medium) · 12 g
48
KCAL / 12G
Carbs
4.2g
· 2% DV
Protein
0.5g
· 1% DV
Fat
2.7g
· 3% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 5% · Fat 56%
Chia seed snack nutrition facts table · 1 tablespoon (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.92 mg | 0% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1.5 g | 5% |
| Protein | 0.5 g | 1% |
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 snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 48 kcal |
| 1 teaspoon (small) | 4 g | 16 kcal |
| 2 tablespoon (double) | 24 g | 96 kcal |
| 1 pack (mini) | 25 g | 100 kcal |
| 1 ounce (medium) | 28 g | 112 kcal |
| 1 serving (small) | 30 g | 120 kcal |
| 3 tablespoon (triple) | 36 g | 144 kcal |
| 0.25 cup (quarter) | 42 g | 168 kcal |
| 1 serving (medium) | 50 g | 200 kcal |
| ½ cup (half) | 84 g | 336 kcal |
| 100 g | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Chia seed snack
How do you make a chia seed snack?
You can make a chia seed snack by mixing chia seeds with a moist base such as yogurt, milk, or a plant-based drink, then letting it thicken. Add fruit, oats, or nuts if you like; the ingredients determine the final texture.
Is a chia seed snack crunchy or soft?
A chia seed snack can be either crunchy or soft. Dry or baked versions tend to stay crisp, while chia mixed with liquid forms a gel-like texture as it sits. Check the recipe or product description to know what to expect.
Do chia seeds in a chia seed snack need to be soaked?
No, chia seeds do not always need to be soaked before making a chia seed snack. They absorb liquid when mixed into a moist recipe, while baked or dry snacks can use them without a separate soaking step.
Can you eat a chia seed snack with yogurt or oatmeal?
Yes, a chia seed snack pairs well with yogurt or oatmeal. These are easy ways to serve it as part of breakfast or a snack; if the chia mixture has already thickened, stir in a little extra liquid to loosen it.
Why does a chia seed snack swell after it gets wet?
Chia seeds absorb liquid and develop a gel-like coating, so a chia seed snack can swell and thicken after it gets wet. This is a normal change in texture, not a sign that the snack has spoiled.
Does a homemade chia seed snack need refrigeration?
Yes, refrigerate a homemade chia seed snack if it contains yogurt, milk, or another moist perishable ingredient. Keep it covered; dry snacks and packaged products may have different storage requirements, so follow the package directions.
Can a chia seed snack replace breakfast?
Usually, a chia seed snack by itself is not a complete breakfast. Its ingredients vary, and a small snack may not provide the variety of foods in a full meal; pair it with other breakfast foods if you need a more substantial start.
Is a chia seed snack good before a workout?
A chia seed snack can work before a workout if it sits comfortably in your stomach. Choose a portion and timing that suit your activity, and avoid eating a large, high-fiber serving immediately before exercise if that tends to cause discomfort.
Can a chia seed snack cause constipation?
It can contribute to constipation if you suddenly eat more chia fiber without drinking enough fluid. Chia seeds absorb liquid, so increase the amount gradually and drink water; reduce the portion if the snack consistently causes discomfort.
Can children eat a chia seed snack?
Yes, children can eat a chia seed snack, but its texture matters. Avoid giving very young children dry, hard, or sticky pieces that may be difficult to swallow, and offer an age-appropriate texture while supervising them.
Chia seed snack Vitamins & Minerals
Vitamins
B3
1.06mg · 7% DV
B1
0.07mg · 6% DV
B5
0.11mg · 2% DV
B2
0.02mg · 2% DV
Minerals
Phosphorus
103mg · 15% DV
Manganese
0.33mg · 14% DV
Copper
0.11mg · 12% DV
Selenium
6.62µg · 12% DV
Potassium ⭐
49mg · 1% DV
Sodium
1.92mg · 0% DV
Chia seed snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia seed snack
To burn the 48 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 snack?
A Chia seed snack is a handy bite featuring chia, the edible seed of a plant native to Mexico and Central America. It may be made from chia alone or combined with other ingredients, so its texture and flavour depend on the particular recipe. Chia itself has a mild taste and can turn gel-like when it absorbs liquid.
Enjoy it between meals, take it along for a portable snack, or serve it with yoghurt and fruit. Chia is high in fibre and contains omega-3 fats, making this a useful option when you want a seed-based bite. For a more filling snack, pair it with yoghurt; if you prefer something lighter, keep the portion modest and add fresh fruit.
How Nutritious Is Chia seed snack?
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 snack 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 snack Contain Allergens?
No known major allergens
Which Diets Is Chia seed snack 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 snack Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.28g
POLYUNSATURATED
2.84g
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.