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Chia Seed Calories
Rich in omega-3, high fiber and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Chia Seed (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 5.9 µg of Biotin covers 20% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Chia Seed Nutrition Facts
Selected: 1 tablespoon (medium) · 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 Seed nutrition facts table · 1 tablespoon (medium) (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 Seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 58 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 1 tablespoon (thin) | 8 g | 39 kcal |
| 1 tablespoon (thick) | 15 g | 73 kcal |
| 1 serving (medium) | 20 g | 97 kcal |
| 2 tablespoon (large) | 24 g | 117 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 1 pack (medium) | 50 g | 243 kcal |
| 100 g | 100 g | 486 kcal |
| 1 cup (large) | 140 g | 680 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Chia Seed
How do you use chia seeds?
Add chia seeds to oatmeal, yogurt, smoothies, or baked goods. When mixed with liquid, they thicken into a gel, making them useful for puddings and overnight breakfast mixtures.
Do chia seeds need to be soaked before eating?
No, chia seeds do not have to be soaked first. Soaking makes them swell into a gel, which is useful for puddings, while dry seeds can be mixed into moist foods such as yogurt.
Can you eat chia seeds dry?
Yes, chia seeds can be eaten dry when mixed into food, but avoid swallowing a spoonful on its own. They absorb liquid quickly and may swell in the throat, creating a choking risk.
Can chia seeds help you lose weight?
Chia seeds do not cause weight loss by themselves. Their fiber absorbs liquid and can make a meal more filling, but they are not a substitute for an overall eating pattern that supports weight management.
Can chia seeds replace eggs in baking?
Yes, a chia egg can replace an egg in many baked goods. Mix ground chia seeds with water and let the mixture gel before adding it; it works best in recipes where eggs bind rather than provide lift.
How do you make chia seed pudding?
Stir chia seeds into milk or a plant-based drink, then refrigerate until the mixture thickens. Stir once more after the seeds begin absorbing liquid to help prevent clumps, and add fruit or other toppings before serving.
Should you grind chia seeds or eat them whole?
You can eat chia seeds whole; grinding is not required. Ground chia is easier to blend smoothly into some recipes, while whole seeds provide the characteristic gel texture when mixed with liquid.
Can you eat chia seeds every day?
Yes, most people can include chia seeds in their daily meals. A typical serving is one medium tablespoon, about 12 grams; increase fiber gradually and drink enough fluid to help avoid digestive discomfort.
Can chia seeds cause bloating or constipation?
They can cause bloating, especially if you suddenly add a lot of fiber to your diet. Chia seeds absorb liquid, so increase your intake gradually and have them with enough fluid to reduce the chance of discomfort.
How should you store chia seeds?
Store chia seeds in a tightly sealed container in a cool, dry place away from direct light. Keeping moisture and heat out helps preserve their freshness.
Chia Seed Vitamins & Minerals
Vitamins
Biotin
5.88µg · 20% DV
B3
1.06mg · 7% DV
B1
0.07mg · 6% DV
Vitamin K
1.97µg · 2% DV
Minerals
Phosphorus
103mg · 15% DV
Manganese
0.32mg · 14% DV
Selenium
6.6µg · 12% DV
Magnesium
40mg · 10% DV
Potassium ⭐
49mg · 1% DV
Sodium
1.92mg · 0% DV
Chia Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Seed
To burn the 58 calories in 1 tablespoon (medium) (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 Seed?
Chia seeds come from a flowering plant native to parts of Mexico and Guatemala, where the seeds have long been used as food. They have a mild, slightly nutty flavour and turn gel-like when soaked, while staying pleasantly crisp if sprinkled on dry dishes.
They’re commonly stirred into porridge, yoghurt, smoothies or overnight oats, or soaked in milk to make chia pudding. In Mexico and Central America, they’re also used in refreshing drinks; elsewhere, they fit easily into everyday breakfasts and snacks. Chia seeds are high in fibre and provide plant-based omega-3 fats and protein. If you’re new to them, start with a modest spoonful and let them soak in plenty of liquid.
How Nutritious Is Chia Seed?
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 Seed 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 Seed Contain Allergens?
No known major allergens
Which Diets Is Chia Seed 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 Seed 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.