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Swollen chia Calories
Rich in omega-3, fiber, plant protein, minerals, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Swollen chia (15 g) has 9 calories. That works out to 60 calories per 100 g. It contains 1.1 g of carbs, 0.3 g of protein, 0.4 g of fat and 0.8 g of fiber. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Swollen chia Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
9
KCAL / 15G
Carbs
1.1g
· 0% DV
Protein
0.3g
· 1% DV
Fat
0.4g
· 1% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 13% · Fat 39%
Swollen chia nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.8 g | 3% |
| Protein | 0.3 g | 1% |
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 Tablespoon of Swollen chia?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 piece (medium) | 15 g | 9 kcal |
| 2 tablespoon (large) | 30 g | 18 kcal |
| 1 serving (medium) | 30 g | 18 kcal |
| 3 tablespoon (jumbo) | 45 g | 27 kcal |
| 1 pack (large) | 60 g | 36 kcal |
| 100 g | 100 g | 60 kcal |
| 1 cup (large) | 120 g | 72 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Swollen chia
How do you make swollen chia?
To make swollen chia, stir chia seeds into water, milk, or another liquid and let them absorb it. Mix again after a few minutes to break up clumps, then eat it plain or add it to another dish.
How long should swollen chia sit before eating?
Swollen chia is ready after the seeds have absorbed liquid and developed a gel-like coating, usually after about 15–20 minutes. For a thicker pudding texture, chill it for several hours or overnight.
Does swollen chia help with weight loss?
Swollen chia may help you feel fuller because its seeds absorb liquid and provide fiber, but it does not cause weight loss by itself. Use it as part of a meal rather than relying on it as a weight-loss remedy.
Can you eat swollen chia seeds raw?
Yes, swollen chia can be eaten without cooking. Soaking softens the seeds and gives them a gel-like texture, making them easy to stir into oatmeal, yogurt, smoothies, or fruit.
Can swollen chia help relieve constipation?
Swollen chia can support bowel regularity because it contains fiber, but adding a lot at once may cause gas or bloating. Increase your intake gradually and drink enough fluids throughout the day.
What liquid is best for swollen chia?
There is no single best liquid for swollen chia: water keeps it simple, while milk or a plant-based drink makes it creamier. Yogurt also works, though you may need to loosen the mixture with a little liquid.
Can you leave swollen chia overnight?
Yes, swollen chia can be left overnight in the refrigerator, where it thickens into a pudding-like mixture. Keep it covered, and stir it before serving; do not leave a milk-based mixture at room temperature overnight.
How do you stop swollen chia from becoming lumpy?
To keep swollen chia smooth, stir the seeds thoroughly into the liquid and stir again a few minutes later. Adding the seeds gradually while whisking also helps prevent dry clumps from forming.
How long does swollen chia last in the fridge?
Swollen chia usually keeps for a few days in a covered container in the refrigerator. Mixtures made with dairy are best used sooner; discard any that smell sour or show mold or an unusual change in appearance.
Can swollen chia replace eggs in baking?
Yes, swollen chia can replace eggs in some baked goods as a binder, though it may make the result denser and add visible seeds. It works best in recipes such as muffins, quick breads, and pancakes rather than every egg-based dish.
Swollen chia Vitamins & Minerals
Vitamins
B1
0.01mg · 1% DV
Biotin
0.22µg · 1% DV
B5
0.03mg · 1% DV
B3
0.09mg · 1% DV
Minerals
Manganese
0.08mg · 3% DV
Copper
0.02mg · 2% DV
Magnesium
6mg · 1% DV
Iron
0.18mg · 1% DV
Potassium ⭐
7.5mg · 0% DV
Sodium
0.3mg · 0% DV
Swollen chia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Swollen chia
To burn the 9 calories in 1 tablespoon (medium) (15 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 Swollen chia?
Swollen chia is made by soaking chia seeds in water, milk or a plant-based drink until they form a soft gel. Chia comes from Central and South America, but the soaked seeds now appear in breakfasts and snacks around the world, often stirred into overnight oats or yogurt.
Their flavour is mild, while the texture is soft and pudding-like, with tiny seeds that retain a slight bite. Serve swollen chia with fruit, blend it into a smoothie or use it as a simple base for a snack. It is notable for fibre and plant-based omega-3, with some plant protein; 100 g provides 5.5 g of fibre. For a lighter bowl, soak it in an unsweetened drink and add fresh fruit rather than syrup.
How Nutritious Is Swollen chia?
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 Swollen chia 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 Swollen chia Contain Allergens?
No known major allergens
Which Diets Is Swollen chia 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
Swollen chia Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.