1 cup (medium) of Chia seed water (240 g) has 96 calories. That works out to 40 calories per 100 g. It contains 6 g of carbs, 2.9 g of protein, 5.3 g of fat and 6.7 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.

What is Chia seed water?

Chia seed water is made by soaking chia seeds in water until they develop a soft, gel-like coating. The seeds stay in the drink, which is often brightened with lime or lemon; versions of chia fresca are enjoyed in Mexico and Central America, where chia has a long history as a food.

It tastes mild, with a slightly slippery texture from the swollen seeds, and is usually served cold. It can be a refreshing drink between meals or alongside food. Chia seed water provides fibre and omega-3 fats while remaining relatively low in calories. Stir it well before drinking, and use less chia for a thinner texture.

Chia seed water Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

1.2g

· 2% DV

Fat

2.2g

· 3% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 29% · Protein 14% · Fat 57%

Chia seed water Vitamins & Minerals

Vitamins

0.08mg · 7% DV

Biotin

1.5µg · 5% DV

0.06mg · 4% DV

0.04mg · 3% DV

Minerals

Magnesium

30mg · 7% DV

Calcium

60mg · 6% DV

Iron

1mg · 6% DV

Phosphorus

40mg · 6% DV

How Nutritious Is Chia seed water?

Nutrient density

High

70/ 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

52/ 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 water Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.2

Low

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

How to Burn Off Chia seed water

To burn the 40 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

5min

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 water 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 water 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 water 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 water Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Chia seed water

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Foods Similar to Chia seed water

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7 kcal

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37 kcal

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20 kcal

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1 kcal

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2 kcal

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42 kcal

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Frequently Asked Questions About Chia seed water

How do you make chia seed water?

To make chia seed water, stir chia seeds into a glass of water, then stir again after a few minutes so they do not clump. Let them swell until a gel forms around each seed, and add lemon or fruit if you like.

How long should chia seed water soak before you drink it?

Soak chia seed water until the seeds swell and develop a gel coating, usually about 15–30 minutes. Stirring once during that time helps distribute the seeds. You can also refrigerate it overnight for a thicker texture.

Does chia seed water help you lose weight?

No, chia seed water does not cause weight loss on its own. Its fiber can make the drink more filling and may help some people feel satisfied between meals, but it is not a substitute for an overall eating pattern that supports weight goals.

Can chia seed water replace plain water for hydration?

No, chia seed water should not replace plain water as your main source of fluids. It contributes fluid, but the seeds make it thicker and add fiber; drink plain water too, especially in hot weather or after exercise.

Why do chia seeds swell in chia seed water?

Chia seeds swell in chia seed water because their outer layer contains soluble fiber that absorbs water and forms a gel. The coating is normal, not a sign that the seeds have spoiled.

Can you prepare chia seed water the night before?

Yes, you can prepare chia seed water the night before and keep it covered in the refrigerator. The seeds will continue absorbing liquid, so the drink may be thicker by morning; stir it before drinking and add water if desired.

Can chia seed water cause bloating?

Yes, chia seed water can cause bloating or gas, especially if you suddenly add a lot of fiber to your diet. Start with a small amount of well-soaked seeds and drink enough fluids; stop if it causes persistent discomfort.

Is chia seed water good to drink before a workout?

Chia seed water can be a light drink before a workout, but its fiber may feel heavy in the stomach for some people. Try it well before exercising rather than immediately beforehand, and choose plain water if the texture bothers you.

Does chia seed water need to be refrigerated?

Yes, refrigerate chia seed water if you are not drinking it right away. Keep it covered and use it within a day or two for freshness; discard it if its smell or appearance changes.

Can children drink chia seed water?

Yes, children who can comfortably swallow textured foods can usually have a small serving of fully soaked chia seed water. Never offer dry chia seeds, and avoid the drink for a child with swallowing difficulties.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026