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Chia (teaspoon) Calories
Rich in omega-3, high fiber and protein, contains antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 teaspoon (medium) of Chia (teaspoon) (4 g) has 19 calories. That works out to 486 calories per 100 g. It contains 1.7 g of carbs, 0.7 g of protein, 1.2 g of fat and 1.4 g of fiber. Its 34.4 mg of Phosphorus covers 5% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Chia (teaspoon) Nutrition Facts
Selected: 1 teaspoon (medium) · 4 g
19
KCAL / 4G
Carbs
1.7g
· 1% DV
Protein
0.7g
· 1% DV
Fat
1.2g
· 2% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 14% · Fat 53%
Chia (teaspoon) nutrition facts table · 1 teaspoon (medium) (4 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.64 mg | 0% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 0.7 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 Teaspoon of Chia (teaspoon)?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (medium) | 4 g | 19 kcal |
| 2 teaspoon (double) | 8 g | 39 kcal |
| 1 serving (small) | 10 g | 49 kcal |
| 1 tablespoon (medium) | 12 g | 58 kcal |
| 1 tablespoon (large) | 15 g | 73 kcal |
| 1 serving (large) | 20 g | 97 kcal |
| 100 g | 100 g | 486 kcal |
| 1 cup (whole) | 140 g | 680 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Chia (teaspoon)
How do you eat chia seeds?
You can stir chia seeds into oatmeal, yogurt, smoothies, or baked goods. They absorb liquid and develop a gel-like texture, so add them gradually to wet dishes and drink enough fluids when eating them dry.
Do chia seeds need to be soaked before eating?
No, chia seeds do not have to be soaked before eating. Soaking makes them swell and form a gel, which is useful for puddings and drinks; dry seeds can also be mixed into moist foods.
How do you make chia seed pudding?
Mix chia seeds with milk or a plant-based drink and leave the mixture until it thickens. Stir it again while it rests to prevent clumps, then add fruit, nuts, or spices for flavor.
Can chia seeds replace eggs in baking?
Yes, soaked chia seeds can replace eggs in some baked goods, especially recipes where eggs bind ingredients rather than provide structure. Mix ground chia with water until gelled, but expect a denser texture and visible seeds.
Can you eat chia seeds raw?
Yes, chia seeds can be eaten raw, sprinkled over foods or mixed into a moist dish. They swell after absorbing liquid, so avoid swallowing a large spoonful dry and follow it with enough fluid.
How do you make chia seed water?
Stir chia seeds into water and let them absorb liquid until the drink becomes slightly gel-like. Stirring again as they soak helps keep them from clumping; lemon or fruit can add flavor.
Are chia seeds the same as basil seeds?
No, chia seeds and basil seeds come from different plants. Both form a gel when soaked, but they differ in appearance and culinary use, so they are not always interchangeable in a recipe.
Can chia seeds help with constipation?
Chia seeds provide fiber, which can support regular bowel movements, especially when included in a fiber-rich diet. Increase fiber gradually and drink enough fluids, since adding a lot of fiber suddenly may cause bloating.
Do chia seeds help with weight loss?
Chia seeds absorb liquid and may help a meal feel more filling, but they do not cause weight loss on their own. Use them as part of a balanced meal rather than relying on chia water as a shortcut.
How should you store chia seeds after opening?
Keep chia seeds in a tightly closed container in a cool, dry place away from direct light. Protecting them from moisture and air helps preserve their quality; follow any storage directions on the package.
Chia (teaspoon) Vitamins & Minerals
Vitamins
B3
0.35mg · 2% DV
B1
0.02mg · 2% DV
B5
0.04mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Phosphorus
34mg · 5% DV
Manganese
0.11mg · 5% DV
Copper
0.04mg · 4% DV
Selenium
2.2µg · 4% DV
Potassium ⭐
16mg · 0% DV
Sodium
0.64mg · 0% DV
Chia (teaspoon) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia (teaspoon)
To burn the 19 calories in 1 teaspoon (medium) (4 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 (teaspoon)?
Chia seeds come from a flowering plant native to Mexico and Central America, where they have long been eaten as a staple ingredient. Their mild, unobtrusive flavour makes them easy to stir into porridge, yoghurt and smoothies, or to soak in milk for a spoonable pudding. In a teaspoon-sized serving, they add a little texture without changing the taste of a dish much.
Chia is notably high in fibre and provides plant protein and omega-3 fats. The seeds absorb liquid and turn gel-like, so give them time to soften before eating them in a pudding or drink. For a simple, less-sweet option, combine them with plain yoghurt or milk and fresh fruit.
How Nutritious Is Chia (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 (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 (teaspoon) Contain Allergens?
No known major allergens
Which Diets Is Chia (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 (teaspoon) Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.