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Salad with chia seeds Calories
Light salad with fiber and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Salad with chia seeds has 58 calories. It contains 4.8 g of carbs, 2.1 g of protein, 3.1 g of fat and 2.8 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad with chia seeds Nutrition Facts
Selected: 100 g
58
KCAL / 100G
Carbs
4.8g
· 2% DV
Protein
2.1g
· 4% DV
Fat
3.1g
· 4% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 15% · Fat 50%
Salad with chia seeds nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 85 mg | 4% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 2.1 g | 4% |
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 Serving of Salad with chia seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 2 tablespoon (whole) | 24 g | 14 kcal |
| 1 piece (mini) | 35 g | 20 kcal |
| 1 cup (medium) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 120 g | 70 kcal |
| 1 cup (large) | 140 g | 81 kcal |
| 1 pack (whole) | 200 g | 116 kcal |
| 1 serving (large) | 250 g | 145 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Salad with chia seeds
How do you make salad with chia seeds?
To make salad with chia seeds, toss leafy greens and chopped vegetables with a lemon-and-olive-oil dressing, then sprinkle the seeds over the top. Let it stand briefly if you want the seeds to soften, or serve immediately for more crunch.
Should chia seeds be soaked before adding them to salad with chia seeds?
No, you do not need to soak chia seeds before adding them to salad with chia seeds. They absorb moisture from the dressing as the salad sits, so add the seeds shortly before serving if you want to keep the vegetables crisp.
What vegetables go well in salad with chia seeds?
Cucumber, tomatoes, leafy greens, bell pepper, and avocado all work well in salad with chia seeds. Their fresh textures pair with the seeds, while beans or roasted vegetables can make the salad more substantial.
What dressing goes best with salad with chia seeds?
A lemon vinaigrette is a good match for salad with chia seeds: whisk lemon juice with olive oil, salt, and pepper. Since chia absorbs liquid and thickens the dressing over time, dress the salad just before serving.
Can you meal-prep salad with chia seeds?
Yes, you can meal-prep salad with chia seeds, but keep the dressing and seeds separate from delicate greens until serving. Store cut vegetables in a sealed container in the refrigerator and assemble the salad when you are ready to eat.
What protein can you add to salad with chia seeds?
Chickpeas, lentils, hard-boiled eggs, tofu, or grilled chicken add protein to salad with chia seeds. Choose an option that suits the meal, and add it after the vegetables so the salad stays easy to toss.
Does salad with chia seeds help with weight loss?
Salad with chia seeds can be a filling meal when it includes plenty of vegetables and a protein source, but it does not cause weight loss by itself. Use a measured amount of dressing and build the rest of the meal around satisfying ingredients.
How do you stop salad with chia seeds from getting soggy?
To keep salad with chia seeds from getting soggy, dry washed greens well and add the dressing, salt, and seeds just before serving. Watery vegetables such as cucumber and tomato also release liquid as they sit, so keep them separate for meal prep.
Can salad with chia seeds be served as a main dish?
Yes, salad with chia seeds can be a main dish if you add something more substantial, such as beans, tofu, eggs, or chicken. Include a variety of vegetables and enough dressing to coat them without leaving the salad watery.
How long does leftover salad with chia seeds last in the fridge?
Leftover salad with chia seeds is best eaten within a day, especially if it has already been dressed. Keep it covered in the refrigerator; if the greens have become limp or the salad smells off, discard it rather than eating it.
Salad with chia seeds Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin A
165µg · 18% DV
Vitamin C
9.5mg · 11% DV
Folate
38µg · 10% DV
Minerals
Manganese
0.32mg · 14% DV
Copper
0.11mg · 12% DV
Magnesium
48mg · 11% DV
Calcium
92mg · 9% DV
Potassium ⭐
235mg · 7% DV
Sodium
85mg · 4% DV
Salad with chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with chia seeds
To burn the 58 calories in 100 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 Salad with chia seeds?
Salad with chia seeds is a flexible combination of fresh vegetables and chia, rather than a dish with one fixed recipe or place of origin. Chia seeds come from a plant native to Central America; the salad can be made with whatever produce is in season, often with leafy greens, tomatoes or cucumber and a simple dressing.
The seeds add a slight crunch when sprinkled on top, but soften and become gel-like if left to soak in dressing. Serve it as a light lunch, a side for a main meal or a base for beans, eggs or another filling topping. It provides fibre and plant-based omega-3; a 100 g portion has 58 calories. Use a modest amount of dressing to keep the vegetables’ fresh flavour prominent.
How Nutritious Is Salad with chia seeds?
Nutrient density
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 Salad with 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 Salad with chia seeds Contain Allergens?
No known major allergens
Which Diets Is Salad with 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
— Not suitable
Low FODMAP
— Not suitable
Salad with chia seeds Fat Profile
SATURATED
0.34g
MONOUNSATURATED
0.41g
POLYUNSATURATED
1.92g
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.