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Chia seeds Calories
Rich in omega-3, fiber, and calcium
CALORIES
GI
POTASSIUM
FIBER
Chia seeds Nutrition Facts
Selected: 100 g
486
KCAL / 100G
Carbs
42.1g
· 33%
Protein
16.5g
· 13%
Fat
30.7g
· 54%
Fiber
34.4g
Chia seeds Vitamins & Minerals
Vitamins
B3
8.83mg · 55% DV
B1
0.62mg · 52% DV
B2
0.17mg · 13% DV
Folate
49µg · 12% DV
Minerals
Manganese
3mg · 130% DV
Phosphorus
860mg · 123% DV
Copper
1mg · 111% DV
Selenium
55.2µg · 100% DV
Chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chia seeds 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 seeds Contain Allergens?
No known major allergens
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
3.33g
MONOUNSATURATED
2.31g
POLYUNSATURATED
23.67g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Chia seeds
Chia seeds — Frequently Asked Questions
How many calories are in chia seeds?
Chia seeds contain 486 calories per 100 g. Because they are calorie-dense, portion size can make a meaningful difference.
How much protein do chia seeds have?
Chia seeds provide 16.5 g of protein per 100 g. They can help increase protein intake in plant-based eating patterns.
Are chia seeds high in carbohydrates?
Chia seeds contain 42.1 g of carbohydrates per 100 g. Of that amount, 34.4 g is fiber, so total carbohydrate alone does not tell the full picture.
Are chia seeds keto-friendly?
Yes. Chia seeds are listed as compatible with a keto diet, and they have a glycemic index of 1 with 34.4 g of fiber per 100 g.
Do chia seeds raise blood sugar?
Chia seeds have a glycemic index of 1, which is very low. They also provide 34.4 g of fiber per 100 g.
Are chia seeds a good source of fiber?
Yes. Chia seeds contain 34.4 g of fiber per 100 g, making them a high-fiber seed.
Are chia seeds filling?
Chia seeds provide 34.4 g of fiber, 30.7 g of fat, and 16.5 g of protein per 100 g. This combination may help make meals feel more satisfying.
Are chia seeds vegan and gluten-free?
Yes. Chia seeds are compatible with vegan, vegetarian, and gluten-free diets. They also fit paleo, Mediterranean, and flexitarian eating patterns.
Are chia seeds high in fat?
Chia seeds contain 30.7 g of fat per 100 g. Even small portions can therefore contribute meaningful amounts of fat and energy.
Are chia seeds processed?
Chia seeds are classified as minimally processed. This distinguishes them from highly processed foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.