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Chia seeds Calories
Rich in omega-3 and fiber
CALORIES
GI
POTASSIUM
FIBER
Chia seeds Nutrition Facts
Selected: 100 g
486
KCAL / 100G
Carbs
42.1g
· 33%
Protein
16.5g
· 13%
Fat
30.7g
· 54%
Fiber
34.4g
Chia seeds Vitamins & Minerals
Vitamins
B3
8.83mg · 55% DV
B1
0.62mg · 52% DV
B5
0.92mg · 18% DV
B2
0.17mg · 13% DV
Minerals
Manganese
3mg · 130% DV
Phosphorus
860mg · 123% DV
Copper
1mg · 111% DV
Selenium
55.2µg · 100% DV
Chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Chia seeds Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Chia seeds Fat Profile
SATURATED
3.33g
MONOUNSATURATED
2.31g
POLYUNSATURATED
23.67g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Chia seeds
Chia seeds — Frequently Asked Questions
Is chia seed good for keto and low-glycemic diets?
Yes. Chia seeds have a glycemic index of 1 and are listed as compatible with keto, as well as vegan, vegetarian, paleo, Mediterranean, flexitarian, omnivore, and gluten-free diets.
How much protein and fiber are in chia seeds?
Per 100 g, chia seeds provide 16.5 g of protein and 34.4 g of fiber. They also contain 486 calories, 30.7 g fat, and 42.1 g carbohydrates per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.