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Chia Seeds (in omelette) Calories
High protein & omega-3, fiber and vitamin-mineral rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chia Seeds (in omelette) (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 7.4 g of carbs, 16.2 g of protein, 17 g of fat and 9 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Chia Seeds (in omelette) Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
16.2g
· 32% DV
Fat
17g
· 22% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 26% · Fat 62%
Chia Seeds (in omelette) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 9 g | 32% |
| Protein | 16.2 g | 32% |
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.
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How Many Calories in 1 Medium Chia Seeds (in omelette)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 1 slice (thick) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Chia Seeds (in omelette)
Can you put chia seeds in an omelette?
Yes, you can add chia seeds to an omelette. Stir them into the beaten eggs before cooking; they absorb some moisture as the omelette cooks. Start with a small amount so the seeds do not make the texture too dense.
Do chia seeds need to be soaked before adding them to an omelette?
No, chia seeds do not need to be soaked before going into an omelette. You can mix them in dry with the eggs. Soaking them first creates a gel and gives the cooked omelette a softer, more compact texture.
What happens when you cook chia seeds in an omelette?
Chia seeds soften as they cook in an omelette and absorb moisture from the eggs. They stay visible rather than disappearing, adding a slightly speckled texture. Cook the omelette as usual and avoid leaving it on the heat until it becomes dry.
Will chia seeds make an omelette slimy or rubbery?
They can make an omelette slightly gel-like if you use a lot or soak the seeds first, but a small amount usually does not make it slimy. For a tender result, mix dry seeds into the eggs and cook over moderate heat.
How much chia should you add to an omelette?
Use a small amount of chia seeds at first, then adjust to your preferred texture. The seeds swell by absorbing liquid, so adding a lot can make the omelette dense. Mix them evenly through the beaten eggs to avoid clumps.
What goes well with a chia seed omelette?
A chia seed omelette pairs well with fresh tomatoes, greens, mushrooms, herbs, or avocado. Choose a light side such as a salad or sliced vegetables if you want the seeds’ added texture to remain noticeable rather than making the whole plate feel heavy.
Can you make a chia seed omelette ahead of time?
Yes, you can cook a chia seed omelette ahead and refrigerate it in a covered container. Reheat it thoroughly before eating. The chia will continue to absorb moisture while stored, so the omelette may be firmer than when freshly cooked.
Does a chia seed omelette help with weight loss?
A chia seed omelette does not cause weight loss by itself, but its protein and fibre can make a meal more filling. Keeping added cooking fat moderate and serving it with vegetables can make it a satisfying choice within a weight-loss eating plan.
Is a chia seed omelette suitable for people with diabetes?
Often, yes: a chia seed omelette can be made without sugary additions and may fit into a balanced meal. Individual glucose responses and medication plans differ, so ask your clinician or dietitian how to include it in your own meal plan.
Can you eat a chia seed omelette every day?
Yes, a chia seed omelette can be part of a varied diet eaten regularly. Rotating it with other breakfasts—such as eggs with vegetables, yogurt, or other protein foods—helps keep meals varied rather than relying on the same dish each day.
Chia Seeds (in omelette) Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
Biotin
9µg · 30% DV
B5
1.32mg · 26% DV
B2
0.26mg · 20% DV
Minerals
Calcium
384mg · 38% DV
Phosphorus
252mg · 36% DV
Selenium
16µg · 29% DV
Manganese
0.54mg · 23% DV
Sodium
216mg · 9% DV
Potassium ⭐
264mg · 8% DV
Chia Seeds (in omelette) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Seeds (in omelette)
To burn the 252 calories in 1 piece (medium) (120 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 (in omelette)?
Chia seeds in omelette are made by stirring chia seeds into beaten eggs and cooking the mixture in a pan. It is a simple way to add the seeds to a familiar egg dish rather than a traditional recipe tied to one particular region. The seeds have a mild, nutty flavour and add little flecks of texture; as they take up moisture, the omelette can feel slightly more substantial.
Serve it warm for breakfast or a quick lunch, with toast, salad or sliced vegetables. It offers protein and fibre along with omega-3 fats, making it a filling option for a savoury meal. For a lighter version, use a non-stick pan with only a little oil, and add herbs or vegetables to suit your taste.
How Nutritious Is Chia Seeds (in omelette)?
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 (in omelette) 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 (in omelette) Contain Allergens?
Contains these allergens:
Which Diets Is Chia Seeds (in omelette) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chia Seeds (in omelette) Fat Profile
SATURATED
3.72g
MONOUNSATURATED
5.64g
POLYUNSATURATED
7.32g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.