Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Chia Seeds (1 teaspoon) Calories
Rich in omega-3, fiber, protein, minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (medium) of Chia Seeds (1 teaspoon) (5 g) has 24 calories. That works out to 486 calories per 100 g. It contains 2.1 g of carbs, 0.8 g of protein, 1.5 g of fat and 1.7 g of fiber. Its 43 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Chia Seeds (1 teaspoon) Nutrition Facts
Selected: 1 teaspoon (medium) · 5 g
24
KCAL / 5G
Carbs
2.1g
· 1% DV
Protein
0.8g
· 2% DV
Fat
1.5g
· 2% DV
Fiber
1.7g
· 6% 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 (1 teaspoon) nutrition facts table · 1 teaspoon (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 0.8 g | 2% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Teaspoon of Chia Seeds (1 teaspoon)?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (medium) | 5 g | 24 kcal |
| 1 piece (small) | 10 g | 49 kcal |
| 1 tablespoon (small) | 10 g | 49 kcal |
| 1 tablespoon (medium) | 15 g | 73 kcal |
| 1 serving (medium) | 20 g | 97 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 2 tablespoon (large) | 30 g | 146 kcal |
| 100 g | 100 g | 486 kcal |
| 1 pack (medium) | 100 g | 486 kcal |
| 1 cup (whole) | 140 g | 680 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Chia Seeds (1 teaspoon)
How do you eat chia seeds?
Chia seeds can be stirred into oatmeal, yogurt, smoothies, or soups, or soaked to make a pudding. Their mild flavor works in both sweet and savory dishes, and soaking gives them a gel-like texture.
Do chia seeds need to be soaked before eating?
No, chia seeds do not have to be soaked first. Soaking makes them swell and form a gel, which is useful for puddings and drinks; if you eat them dry, have them with plenty of liquid.
Can chia seeds help with weight loss?
Chia seeds do not cause weight loss on their own. Their fiber absorbs liquid and may help a meal feel more filling, but adding them on top of usual portions can also add energy rather than replace other foods.
Can you eat chia seeds raw?
Yes, chia seeds can be eaten raw and sprinkled on foods such as yogurt or cereal. They are also commonly soaked. Avoid swallowing a spoonful of dry seeds without liquid, especially if you have difficulty swallowing, because they expand when wet.
How do you make chia seed pudding?
Mix chia seeds with milk or a plant-based drink and refrigerate until the mixture thickens. Stir it again soon after mixing to prevent clumps, then add fruit, spices, or nuts before serving.
Can chia seeds relieve constipation?
Chia seeds may support bowel regularity because they are rich in fiber, which can add bulk to stool. Increase fiber gradually and drink enough fluids; a sudden increase may cause bloating or discomfort.
How should you store chia seeds?
Store chia seeds in a tightly closed container in a cool, dry place away from direct sunlight. Keep moisture out, and discard them if they develop an unusual smell or a noticeably stale or rancid taste.
Can chia seeds replace eggs in baking?
Yes, chia seeds mixed with water form a gel that can bind ingredients in some baked goods. Ground chia is often used for this purpose, but it may not reproduce the rise or texture of eggs in every recipe.
Are chia seeds safe during pregnancy?
Chia seeds can be eaten as a food during pregnancy. Their high fiber content makes fluids important; if you have gestational diabetes, an allergy, or a medically restricted diet, ask your clinician or dietitian about including them.
Can you put chia seeds in water, and what does chia water do?
Yes, chia seeds can be stirred into water and left until they swell into a gel. Chia water is simply a way to consume the seeds; it is not a detox drink and has no special cleansing effect.
Chia Seeds (1 teaspoon) Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
B3
0.44mg · 3% DV
Biotin
0.8µg · 3% DV
B2
0.01mg · 1% DV
Minerals
Phosphorus
43mg · 6% DV
Copper
0.05mg · 6% DV
Selenium
2.75µg · 5% DV
Manganese
0.11mg · 5% DV
Potassium ⭐
20mg · 1% DV
Sodium
0.8mg · 0% DV
Chia Seeds (1 teaspoon) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Seeds (1 teaspoon)
To burn the 24 calories in 1 teaspoon (medium) (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 Seeds (1 teaspoon)?
Chia seeds are the edible seeds of Salvia hispanica, a plant native to Mexico and Central America. Their mild, slightly nutty flavour is easy to blend into other foods, and they absorb liquid to form a soft gel that thickens a dish.
They are often stirred into yoghurt, porridge, smoothies or overnight oats, or soaked to make chia pudding. In Turkey, they can be an easy addition to breakfast bowls and homemade snacks, though they are not a traditional staple. Chia seeds are notably rich in fibre, with protein and omega-3 fats also contributing to their nutritional profile. A teaspoon works well for a modest addition; soak the seeds first if you prefer a softer texture.
How Nutritious Is Chia Seeds (1 teaspoon)?
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 Seeds (1 teaspoon) 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 (1 teaspoon) Contain Allergens?
No known major allergens
Which Diets Is Chia Seeds (1 teaspoon) 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 (1 teaspoon) Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.11g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Chia Seeds (1 teaspoon)
Foods Similar to Chia Seeds (1 teaspoon)
Have another question about Chia Seeds (1 teaspoon)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.