1 tablespoon (medium) of Chia seeds (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 5.9 µg of Biotin covers 20% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.

What is Chia seeds?

Chia seeds are the small edible seeds of a plant native to parts of Mexico and Central America, where they have a long history of use. Their mild, unobtrusive flavour suits both sweet and savoury dishes. When soaked, they absorb liquid and develop a gel-like coating, giving porridge, yoghurt or drinks a thicker texture.

They are commonly stirred into overnight oats, smoothies and puddings, or sprinkled over breakfast bowls; in Mexico and elsewhere in Latin America, they are also mixed into refreshing drinks. Chia seeds provide substantial fibre alongside plant-based omega-3 fats and protein. For an easy way to use them, soak a modest spoonful in milk or a plant-based drink before adding fruit, rather than eating a large amount dry.

Chia seeds Nutrition Facts

Selected: 100 g

486

KCAL / 100G

Carbs

42.1g

· 15% DV

Protein

16.5g

· 33% DV

Fat

30.7g

· 39% DV

Fiber

34.4g

· 123% 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 seeds Vitamins & Minerals

Vitamins

Biotin

49µg · 163% DV

8.83mg · 55% DV

0.62mg · 52% DV

0.17mg · 13% DV

Minerals

Manganese

3mg · 130% DV

Phosphorus

860mg · 123% DV

Copper

1mg · 111% DV

Selenium

55µg · 100% DV

How Nutritious Is Chia seeds?

Nutrient density

Very high

90/ 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

55/ 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 seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Chia seeds

To burn the 486 calories in 100 g:

🚶

120min

Walking (5 km/h)

🏃

50min

Running (8 km/h)

🚴

66min

Cycling

🏊

57min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chia seeds Processed?

NOVA 1

Unprocessed

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 seeds 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 seeds 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 seeds Fat Profile

SATURATED

3.3g

MONOUNSATURATED

2.3g

POLYUNSATURATED

23.7g

⚖️

Omega 6:3 ratio 0.3:1

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

Compare Chia seeds

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Chia seeds vs Almond93 kcal fewer per 100 g

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Chia seeds vs Sunflower seeds98 kcal fewer per 100 g

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Foods Similar to Chia seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Chia seeds

How do you use chia seeds?

Chia seeds can be stirred into oatmeal, smoothies, yogurt, or salad toppings. They absorb liquid and turn gel-like, so they also work in puddings and sauces. Add them to foods you already enjoy for an easy way to use them.

How do you make chia seed water?

To make chia seed water, stir the seeds into a glass of water and let them hydrate until they form a gel. Stir again before drinking so the seeds are evenly distributed; add lemon or another flavor if you like.

Do chia seeds help with weight loss?

Chia seeds do not cause weight loss on their own. Their fiber absorbs liquid and may help you feel fuller, but adding them to meals is not a substitute for an overall eating pattern that supports your goals.

How much chia seeds should you eat a day?

There is no single daily amount that suits everyone. A typical serving is about one medium tablespoon, or 12 grams; if you are not used to high-fiber foods, start with less and drink enough fluids.

Can chia seeds replace eggs in baking?

Yes, chia seeds can replace eggs as a binder in some baking recipes. Mix the seeds with water and wait for a gel to form before adding it to the batter; the finished texture may differ from an egg-based recipe.

Do chia seeds need to be soaked before eating?

No, chia seeds do not have to be soaked before you eat them. Soaking makes them swell into a gel, which is useful for puddings and drinks; you can also mix them directly into moist foods such as oatmeal.

Can you eat chia seeds dry?

Yes, you can sprinkle dry chia seeds over food, but avoid swallowing a spoonful on its own. Chia seeds expand when wet, so eating them dry without enough liquid can be a choking risk, especially for anyone with swallowing difficulties.

Can you put chia seeds in overnight oats?

Yes, chia seeds work well in overnight oats. Stir them into the oats and milk before refrigerating; they absorb some of the liquid and help the mixture become thicker by morning.

Do chia seeds need to be refrigerated?

No, chia seeds do not need refrigeration while they are dry. Keep them sealed in a cool, dry, dark cupboard, away from moisture and heat, and use a clean, dry spoon when serving.

What are the side effects of eating chia seeds?

Eating too many chia seeds can cause gas, bloating, or other digestive discomfort, particularly if your usual diet is low in fiber. Increase the amount gradually and have them with adequate fluids.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026