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Dry chia seeds Calories
Omega-3 source, high fiber, plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Dry chia seeds (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.
What is Dry chia seeds?
Dry chia seeds are the small, mottled seeds of Salvia hispanica, a plant native to Central America. Their flavour is mild, so they blend easily into other foods. Eaten dry, they have a slight crunch; soaked in liquid, they develop a soft, gel-like coating.
They’re commonly stirred into yoghurt, porridge or smoothies, or soaked in milk to make chia pudding—a breakfast or snack enjoyed in many places. Chia seeds are rich in fibre, provide plant protein and are a source of omega-3 fats. Because they absorb liquid, soak them before serving in a pudding, or mix them into moist foods and allow them time to soften.
Dry chia seeds Nutrition Facts
Selected: 100 g
486
KCAL / 100G
Carbs
42.1g
· 15% DV
Protein
16.5g
· 33% DV
Fat
30.7g
· 39% DV
Fiber
34.4g
· 123% 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%
Dry chia seeds Vitamins & Minerals
Vitamins
B3
8.83mg · 55% DV
Biotin
16µg · 53% DV
B1
0.62mg · 52% DV
B5
0.92mg · 18% DV
Minerals
Manganese
3mg · 130% DV
Phosphorus
860mg · 123% DV
Copper
1mg · 111% DV
Selenium
55µg · 100% DV
How Nutritious Is Dry chia seeds?
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.
Dry chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dry chia seeds
To burn the 486 calories in 100 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.
Is Dry chia seeds 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 Dry chia seeds Contain Allergens?
No known major allergens
Which Diets Is Dry 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
Dry chia seeds Fat Profile
SATURATED
3.3g
MONOUNSATURATED
2.3g
POLYUNSATURATED
23.7g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Dry chia seeds
Foods Similar to Dry chia seeds
Frequently Asked Questions About Dry chia seeds
How do you use dry chia seeds?
Dry chia seeds can be stirred into oatmeal, yogurt, smoothies, or batter. They absorb liquid quickly, so mix them into moist foods or have them with a drink rather than swallowing a spoonful on its own.
Do dry chia seeds need to be soaked?
No, dry chia seeds do not always need soaking before use. Soaking makes them soft and gel-like, which suits puddings and drinks; in baked goods or moist meals, they can be added directly.
Can you eat dry chia seeds without soaking them?
Yes, you can eat dry chia seeds, but avoid swallowing a spoonful by itself. They expand as they absorb liquid, so mix them into a moist food or consume them with plenty of fluid.
How do you make chia pudding with dry chia seeds?
Stir dry chia seeds into milk or a plant-based drink, then refrigerate until thick. Stir again after a few minutes to break up clumps; add more liquid if the pudding becomes thicker than you like.
Can dry chia seeds replace eggs in baking?
Yes, a chia egg can replace an egg as a binder in many baked recipes. Mix ground dry chia seeds with water and let the mixture gel before adding it; it will not provide the lift or structure of eggs in every recipe.
Do dry chia seeds help with weight loss?
Dry chia seeds do not cause weight loss on their own. Their fiber absorbs liquid and can make a meal feel more filling, but weight change depends on the overall eating pattern rather than one ingredient.
Are dry chia seeds good for constipation?
Dry chia seeds may help support regular bowel movements because they add fiber, especially when taken with enough fluid. Increase fiber gradually, since adding a lot at once can cause gas or bloating.
How should you store dry chia seeds, and how long do they last?
Keep dry chia seeds in a tightly sealed container in a cool, dry, dark place. They can stay usable for a long time when protected from moisture and heat; discard them if they smell rancid or taste bitter.
Should you grind dry chia seeds before eating them?
No, grinding dry chia seeds is not necessary; whole seeds can be used in meals and soak up liquid. Grinding changes their texture, so store ground seeds airtight and use them sooner to limit exposure to air.
Are black and white dry chia seeds different?
Black and white dry chia seeds are very similar in taste and use, and either works in the same recipes. Their color is not a reliable reason to choose one over the other for everyday cooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.