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Duru chia seeds Calories
Super seed rich in omega-3, fiber, protein, minerals, and vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Duru 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 5.9 µg of Biotin covers 20% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Duru chia seeds 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%
Duru chia seeds 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 Duru chia seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 58 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 1 piece (small) | 10 g | 49 kcal |
| 2 tablespoon (large) | 24 g | 117 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 1 serving (medium) | 30 g | 146 kcal |
| 100 g | 100 g | 486 kcal |
| 1 cup (large) | 140 g | 680 kcal |
| 1 pack (jumbo) | 250 g | 1215 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Duru chia seeds
How do you use Duru chia seeds?
Duru chia seeds can be stirred into yogurt, oatmeal, smoothies, or overnight oats. They absorb liquid and thicken foods, so add them gradually and allow extra time for them to soften in wet recipes.
Do Duru chia seeds need to be soaked before eating?
No, Duru chia seeds do not have to be soaked first. You can mix them into moist foods, while soaking them in liquid creates a gel that works well in puddings and drinks.
How do you make chia pudding with Duru chia seeds?
Mix Duru chia seeds with milk or a plant-based drink, then refrigerate the mixture for several hours or overnight until thick. Add fruit, nuts, or other toppings just before serving.
Can Duru chia seeds help with weight loss?
Duru chia seeds do not cause weight loss on their own. Their fiber and ability to thicken in liquid may help you feel full, but weight change is shaped by your overall eating habits and activity.
How much Duru chia seed should you eat a day?
A typical serving of Duru chia seeds is about one medium tablespoon, or 12 grams. If you are not used to high-fiber foods, start with a smaller amount and drink enough fluids.
Can you put Duru chia seeds in a smoothie?
Yes, Duru chia seeds work well in smoothies. Blend them in for a thicker texture, or stir them in afterward and let the drink stand briefly; they absorb liquid and continue to thicken it.
Can you eat Duru chia seeds dry?
Duru chia seeds can be sprinkled dry over food, but avoid swallowing a spoonful of dry seeds by itself. They absorb liquid and swell, so mix them into moist food or a drink instead.
Should you grind Duru chia seeds before eating them?
No, grinding Duru chia seeds is not necessary; they can be eaten whole. Grind them only if you want a finer texture in a recipe, since whole seeds already work in foods such as oatmeal and yogurt.
How should you store Duru chia seeds?
Keep Duru chia seeds in a tightly closed container in a cool, dry place away from direct sunlight. Protecting them from moisture and heat helps maintain their quality; follow any storage directions on the package.
Can you bake with Duru chia seeds?
Yes, Duru chia seeds can be added to breads, muffins, and other baked goods. They absorb moisture and may make the mixture denser, so use them as an ingredient rather than expecting them to behave exactly like flour.
Duru chia seeds Vitamins & Minerals
Vitamins
Biotin
5.88µg · 20% DV
B3
1.06mg · 7% DV
B1
0.07mg · 6% DV
B5
0.1mg · 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
Duru chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Duru chia seeds
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 Duru chia seeds?
Duru chia seeds are the edible seeds of Salvia hispanica, a plant native to Mexico and Central America. They have a mild, unobtrusive taste, and when mixed with liquid they develop a soft, gel-like coating that thickens the mixture.
They’re easy to stir into porridge, yoghurt or smoothies, or to soak in milk or a plant-based drink for a simple chia pudding. In Mexico and elsewhere in Latin America, chia is also used in drinks; English-speaking cooks often add it to breakfast bowls or baking. These seeds are notably high in fibre, so a small serving can add texture and substance. For a lighter pudding, use unsweetened milk and top it with fresh fruit.
How Nutritious Is Duru 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.
Is Duru 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 Duru chia seeds Contain Allergens?
No known major allergens
Which Diets Is Duru 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
Duru chia seeds 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.