Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Chia seeds (cooked) Calories
Omega-3, fiber, plant protein, mineral rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Chia seeds (cooked) (30 g) has 27 calories. That works out to 90 calories per 100 g. It contains 3.8 g of carbs, 1.1 g of protein, 0.9 g of fat and 2.3 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Chia seeds (cooked) Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
27
KCAL / 30G
Carbs
3.8g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.9g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 16% · Fat 29%
Chia seeds (cooked) nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 1.1 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 2 Tablespoons of Chia seeds (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 27 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 1 piece (small) | 20 g | 18 kcal |
| 1 serving (medium) | 30 g | 27 kcal |
| 1 pack (medium) | 40 g | 36 kcal |
| 3 tablespoon (large) | 45 g | 41 kcal |
| ½ cup (small) | 60 g | 54 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (medium) | 120 g | 108 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Chia seeds (cooked)
How do you cook chia seeds?
Cooked chia seeds are made by stirring the seeds into a liquid and heating gently until thickened. Keep stirring to prevent clumps, and add more liquid if the mixture becomes thicker than you like.
Can you cook chia seeds, or should you soak them first?
Yes, you can cook chia seeds without soaking them first. They absorb liquid and form a gel as they heat, so stir them into the cooking liquid and keep mixing for an even texture.
Can you cook chia seeds in milk?
Yes, chia seeds can be cooked in milk. Warm the mixture gently while stirring until it thickens, then serve it as a porridge or chill it for a pudding-like texture.
Why do cooked chia seeds turn gelatinous?
Cooked chia seeds turn gelatinous because soluble fiber in their outer layer absorbs liquid and swells. For a thinner consistency, stir in extra milk or water while cooking.
How do you eat cooked chia seeds for breakfast?
Cooked chia seeds work well as a warm breakfast porridge or a chilled pudding. Add fruit, nuts, or cinnamon for flavor, and loosen the mixture with milk or water if it is too thick.
Can you add cooked chia seeds to oatmeal?
Yes, cooked chia seeds can be stirred into oatmeal. They absorb more liquid and thicken the bowl, so add extra milk or water if needed and stir well before serving.
How long do cooked chia seeds last in the fridge?
Store cooked chia seeds in a covered container in the refrigerator and eat them within a few days. The other ingredients, especially dairy, affect storage; discard the dish if it smells sour or shows mold.
Can you freeze cooked chia seeds?
Yes, cooked chia seeds can be frozen, though thawing may change their texture. Freeze in individual portions, thaw in the refrigerator, and stir thoroughly before eating.
Does cooking chia seeds destroy their omega-3?
Prolonged exposure to high heat can damage some omega-3 fats in chia seeds. Cook them gently and briefly, or stir them into a dish after it has finished cooking.
Do cooked chia seeds help with weight loss?
Cooked chia seeds may help a meal feel more filling because their fiber forms a thick gel, but they do not cause weight loss on their own. Use them in place of less filling ingredients rather than adding them on top.
Chia seeds (cooked) Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
Folate
6.6µg · 2% DV
Biotin
0.45µg · 2% DV
B5
0.06mg · 1% DV
Minerals
Manganese
0.15mg · 7% DV
Copper
0.03mg · 3% DV
Magnesium
12mg · 3% DV
Phosphorus
20mg · 3% DV
Potassium ⭐
27mg · 1% DV
Sodium
0.9mg · 0% DV
Chia seeds (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia seeds (cooked)
To burn the 27 calories in 2 tablespoon (medium) (30 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 (cooked)?
Cooked chia seeds are chia seeds heated in water or milk until they absorb liquid and turn soft, thick and gel-like. Chia is native to Central America, where the seeds have long been used in foods and drinks. The finished mixture has a mild flavour, so it takes readily to sweet or savoury additions.
Serve it warm as a porridge or chill it for a pudding; it also works stirred into oats or yoghurt with fruit. Its nutritional appeal is a mix of fibre, plant protein and omega-3 fats, with 7.5 g of fibre per 100 g. For a lighter bowl, use unsweetened milk or a plant-based drink and add fresh fruit rather than much sweetener.
How Nutritious Is Chia seeds (cooked)?
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
High
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 (cooked) 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 (cooked) Contain Allergens?
No known major allergens
Which Diets Is Chia seeds (cooked) 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 (cooked) Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Compare Chia seeds (cooked)
Foods Similar to Chia seeds (cooked)
Have another question about Chia seeds (cooked)?
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.