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Chia powder Calories
Very high in omega-3 and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Chia powder (12 g) has 58 calories. That works out to 486 calories per 100 g. It contains 5.1 g of carbs, 2 g of protein, 3.7 g of fat and 4.1 g of fiber. Its 103.2 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Chia powder Nutrition Facts
Selected: 1 tablespoon (whole) · 12 g
58
KCAL / 12G
Carbs
5.1g
· 2% DV
Protein
2g
· 4% DV
Fat
3.7g
· 5% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 13% · Fat 54%
Chia powder nutrition facts table · 1 tablespoon (whole) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.92 mg | 0% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 4.1 g | 15% |
| Protein | 2 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 Tablespoon of Chia powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 12 g | 58 kcal |
| 1 teaspoon (whole) | 4 g | 19 kcal |
| 1 serving (small) | 15 g | 73 kcal |
| 2 tablespoon (double) | 24 g | 117 kcal |
| 1 serving (medium) | 25 g | 122 kcal |
| 1 ounce (whole) | 28 g | 136 kcal |
| 0.25 cup (quarter) | 40 g | 194 kcal |
| 1 serving (large) | 40 g | 194 kcal |
| ½ cup (half) | 80 g | 389 kcal |
| 100 g | 100 g | 486 kcal |
| 1 cup (whole) | 160 g | 778 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Chia powder
What is chia powder?
Chia powder is made by grinding chia seeds into a fine meal. It mixes more evenly into foods than whole seeds and can thicken liquids, so stir it well into smoothies, yogurt, or porridge.
Can chia powder replace eggs in baking?
Yes, chia powder can act as an egg substitute in some baked goods when mixed with water to form a gel. It works best in recipes where a denser texture is acceptable, rather than delicate cakes that rely on whipped eggs.
Can you add chia powder to coffee?
Yes, you can stir chia powder into coffee, but it will thicken as it absorbs liquid and may leave a slightly grainy texture. Mix it thoroughly and drink it soon, or add it to a coffee smoothie instead.
Can chia powder be used instead of flour?
No, chia powder is not a one-for-one replacement for wheat or other flour. It absorbs liquid and lacks the structure of conventional flour, so use it as an addition or follow a recipe designed specifically for chia.
Does chia powder need to be ground before eating?
No, chia powder is already ground and is ready to use. Grinding is what distinguishes it from whole chia seeds; keep the powder sealed after opening because its exposed oils can lose freshness over time.
Can you put chia powder in overnight oats?
Yes, chia powder works well in overnight oats and thickens the mixture while it rests. Stir it thoroughly with the oats and liquid before refrigerating, then loosen the texture with an extra splash of milk if needed.
Does chia powder contain omega-3?
Yes, chia powder contains plant-based omega-3 fat, mainly alpha-linolenic acid (ALA), because it is made from chia seeds. ALA is not the same as the marine omega-3s found in oily fish.
How much chia powder should you use a day?
A tablespoon is a practical serving of chia powder; the typical serving listed for this food is about 12 grams. If you are not used to high-fiber foods, begin with less and drink fluids alongside it.
Can chia powder help with constipation?
Chia powder may help support regular bowel movements because it is rich in fiber, but it needs adequate fluid. Increase it gradually; adding a large amount suddenly can cause gas or make discomfort worse.
Can chia powder help you lose weight?
Chia powder may make a meal more filling because its fiber thickens foods, but it does not cause weight loss on its own. Use it in place of less filling add-ins, rather than simply adding it to your usual meals.
Chia powder Vitamins & Minerals
Vitamins
B3
1.06mg · 7% DV
B1
0.07mg · 6% DV
B5
0.11mg · 2% DV
B2
0.02mg · 2% DV
Minerals
Phosphorus
103mg · 15% DV
Manganese
0.33mg · 14% DV
Copper
0.11mg · 12% DV
Selenium
6.62µg · 12% DV
Potassium ⭐
49mg · 1% DV
Sodium
1.92mg · 0% DV
Chia powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia powder
To burn the 58 calories in 1 tablespoon (whole) (12 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 powder?
Chia powder is made by grinding the seeds of the chia plant, native to Mexico and Central America. It has a mild, earthy taste and can be stirred into foods or used in baking.
The powder thickens when mixed with liquid, so it works well in smoothies, porridge, yoghurt or pancake batter. In its regions of origin it draws on a long history of chia use; elsewhere, it is an easy addition to everyday breakfasts and baking. It is notably high in fibre and plant-based omega-3 fats, with 34.4 g of fibre per 100 g. Start with a modest spoonful and mix it well into a moist dish.
How Nutritious Is Chia powder?
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 powder 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 powder Contain Allergens?
No known major allergens
Which Diets Is Chia powder 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 powder Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.28g
POLYUNSATURATED
2.84g
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.