2 tablespoon (medium) of Chiali Salad Topping (20 g) has 96 calories. That works out to 480 calories per 100 g. It contains 3.6 g of carbs, 3.7 g of protein, 7.2 g of fat and 3.2 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

Chiali Salad Topping Nutrition Facts

Selected: 100 g

480

KCAL / 100G

Carbs

18g

· 7% DV

Protein

18.5g

· 37% DV

Fat

36g

· 46% DV

Fiber

16g

· 57% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 15% · Protein 16% · Fat 69%

Chiali Salad Topping Vitamins & Minerals

Vitamins

0.9mg · 75% DV

Biotin

18µg · 60% DV

Vitamin E

8.5mg · 57% DV

0.7mg · 41% DV

Minerals

Manganese

3mg · 130% DV

Copper

1mg · 111% DV

Phosphorus

650mg · 93% DV

Magnesium

340mg · 81% DV

How Nutritious Is Chiali Salad Topping?

Nutrient density

Very high

80/ 100

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

58/ 100

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.

Chiali Salad Topping Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chiali Salad Topping

To burn the 480 calories in 100 g:

🚶

119min

Walking (5 km/h)

🏃

49min

Running (8 km/h)

🚴

65min

Cycling

🏊

56min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chiali Salad Topping 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 Chiali Salad Topping Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chiali Salad Topping 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

Chiali Salad Topping Fat Profile

SATURATED

3.8g

MONOUNSATURATED

7.5g

POLYUNSATURATED

21g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Compare Chiali Salad Topping

🥗vs🥜

Chiali Salad Topping vs Peanuts87 kcal fewer per 100 g

→🥗vs🥜

Chiali Salad Topping vs Walnut174 kcal fewer per 100 g

→🥗vs🥜

Chiali Salad Topping vs Almond99 kcal fewer per 100 g

→🥗vs🌻

Chiali Salad Topping vs Sunflower seeds104 kcal fewer per 100 g

→

Foods Similar to Chiali Salad Topping

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Chiali Salad Topping

How many calories and how much protein are in Chiali Salad Topping?

Chiali Salad Topping provides 480 calories and 18.5 g of protein per 100 g. The same amount contains 36 g of fat, 18 g of carbohydrates, and 16 g of fiber.

Is Chiali Salad Topping keto-friendly, and what is its glycemic index?

Yes, Chiali Salad Topping is compatible with a keto diet. Its glycemic index is 10, and it is also suitable for vegan, vegetarian, gluten-free, and paleo eating patterns.

Have another question about Chiali Salad Topping?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026