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Chia seed salad Calories
Omega-3 source, high fiber, antioxidant, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia seed salad (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 12.6 g of carbs, 5 g of protein, 8.2 g of fat and 8 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 4 (low), so it raises blood sugar slowly.
Chia seed salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
144
KCAL / 120G
Carbs
12.6g
· 5% DV
Protein
5g
· 10% DV
Fat
8.2g
· 11% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 14% · Fat 51%
Chia seed salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 8 g | 29% |
| Protein | 5 g | 10% |
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 Cup of Chia seed salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 144 kcal |
| ½ cup (small) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| 1 bottle (small) | 100 g | 120 kcal |
| 1 piece (medium) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1.5 cup (large) | 180 g | 216 kcal |
| 1 bottle (large) | 200 g | 240 kcal |
| 2 cup (large) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Chia seed salad
How do you make chia seed salad?
Chia seed salad is made by adding chia seeds to chopped vegetables and dressing. Toss greens, cucumber, and tomatoes with a lemon-based dressing, then stir in the seeds and let the salad sit briefly. The seeds absorb liquid and thicken the dressing.
What ingredients go in chia seed salad?
Chia seed salad commonly combines chia seeds with vegetables such as cucumber, tomato, and leafy greens, plus a dressing. You can add avocado, beans, cheese, or cooked grains, but there is no single standard recipe for the dish.
Do you need to soak chia seeds before adding them to chia seed salad?
No, you do not need to soak them first. Stir chia seeds into the salad dressing and give them a few minutes to absorb some liquid. If you use pre-soaked seeds, add the dressing gradually so the salad does not become too thick.
Why does chia seed salad turn gel-like?
Chia seeds absorb liquid and develop a gel-like coating, so chia seed salad thickens as it stands. For a crunchier texture, add the seeds just before serving. For a thicker dressing, mix them in earlier and allow more time for them to hydrate.
Can you make chia seed salad ahead of time?
Yes, you can prepare the vegetables and dressing ahead, but chia seeds continue absorbing liquid and can soften the salad. For the freshest texture, keep the components separate and mix in the seeds and dressing shortly before serving.
How long does chia seed salad last in the fridge?
Store chia seed salad in a covered container in the refrigerator and aim to eat it the same day. The seeds thicken the dressing while watery vegetables can soften and release liquid. Discard the salad if it has been left out for too long.
Should chia seeds in chia seed salad be whole or ground?
Whole chia seeds give chia seed salad a more noticeable texture, while ground seeds blend into the dressing and can make it thicker. Add whole seeds near serving time if you want them to retain more of their slight crunch.
What dressing goes well with chia seed salad?
A lemon-and-olive-oil dressing works well in chia seed salad because it complements fresh vegetables without overpowering them. Since chia seeds absorb liquid, check the consistency before serving and loosen a thick dressing with a little water or lemon juice.
What can you serve with chia seed salad?
Chia seed salad pairs well with grilled fish, chicken, roasted vegetables, or a bean dish. Add chickpeas or another protein-rich topping to make it more substantial as a meal. Choose a dressing that suits the main dish you are serving.
Is chia seed salad good for weight loss?
Chia seed salad can be filling because it combines vegetables with fiber-rich chia seeds, but it does not cause weight loss on its own. Large amounts of oil, creamy dressing, or calorie-dense toppings can make the salad more energy-dense.
Chia seed salad Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Vitamin K
21.6µg · 18% DV
Biotin
3µg · 10% DV
Folate
38.4µg · 10% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.23mg · 26% DV
Phosphorus
132mg · 19% DV
Magnesium
78mg · 19% DV
Potassium ⭐
264mg · 8% DV
Sodium
48mg · 2% DV
Chia seed salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia seed salad
To burn the 144 calories in 1 cup (medium) (120 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 seed salad?
Chia seed salad is a flexible dish made by adding chia seeds to fresh greens or chopped vegetables; the exact ingredients depend on the recipe. Chia itself comes from the seeds of the chia plant, and here it adds a mild, earthy note as well as texture. Serve it as a light lunch or alongside a main dish, with a simple lemon and olive-oil dressing.
The seeds soften and become slightly gel-like when they absorb dressing, while a dry sprinkle gives the salad a little crunch. It is notable for its fibre, with 6.7 g per 100 g in the listed nutrition data. Add beans or grilled vegetables to make it more substantial, or keep the dressing light for a fresher plate.
How Nutritious Is Chia seed salad?
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
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 Chia seed salad 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 seed salad Contain Allergens?
No known major allergens
Which Diets Is Chia seed salad 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
Chia seed salad Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.84g
POLYUNSATURATED
4.32g
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.