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Gluten-Free Chia Calories
Gluten-Free Chia
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Gluten-Free Chia (24 g) has 117 calories. That works out to 486 calories per 100 g. It contains 10.1 g of carbs, 4 g of protein, 7.4 g of fat and 8.3 g of fiber. Its 206.4 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Gluten-Free Chia Nutrition Facts
Selected: 2 tablespoon (medium) · 24 g
117
KCAL / 24G
Carbs
10.1g
· 4% DV
Protein
4g
· 8% DV
Fat
7.4g
· 9% DV
Fiber
8.3g
· 30% 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%
Gluten-Free Chia nutrition facts table · 2 tablespoon (medium) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.79 g | 4% |
| Trans fat | 0 g | |
| Sodium | 3.84 mg | 0% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 8.3 g | 30% |
| Protein | 4 g | 8% |
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 Gluten-Free Chia?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 58 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 1 serving (medium) | 15 g | 73 kcal |
| 2 tablespoon (medium) | 24 g | 117 kcal |
| 3 tablespoon (large) | 36 g | 175 kcal |
| 100 g | 100 g | 486 kcal |
| 1 cup (whole) | 140 g | 680 kcal |
| 1 pack (large) | 250 g | 1215 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Gluten-Free Chia
What is gluten-free chia, and is it different from regular chia?
Gluten-free chia is chia seed sold or handled to avoid gluten contamination; the seed itself is naturally gluten-free. The main difference is how the product is processed and packaged, so people with coeliac disease should look for a clear gluten-free claim.
Can people with coeliac disease eat gluten-free chia?
Yes, people with coeliac disease can eat gluten-free chia when it has not been cross-contaminated with gluten. Chia seeds contain no gluten naturally, but shared equipment can introduce it. Choose a product explicitly labelled gluten-free if cross-contact is a concern.
Why does gluten-free chia turn into a gel?
Gluten-free chia forms a gel because soluble fibre on the seed’s surface absorbs liquid and swells. This is why chia thickens overnight oats and puddings, and why it can change the texture of drinks and baked recipes.
How do you make chia pudding with gluten-free chia?
Mix gluten-free chia with milk or a plant-based drink and chill it until thick. Stir again soon after mixing to break up clumps, then add fruit, nuts or flavourings before serving. The seeds thicken the liquid as they absorb it.
Do you need to grind gluten-free chia before eating it?
No, you can eat gluten-free chia whole; grinding is optional. Whole seeds work well in puddings and moist foods, while ground chia mixes more evenly into some batters and smoothies and gives them a less seed-like texture.
Can gluten-free chia replace eggs in baking?
Yes, a mixture of ground gluten-free chia and water can replace an egg in some baking recipes. It helps bind ingredients, but does not provide the same lift or structure as eggs, so it works best in denser bakes such as muffins.
How should you store gluten-free chia after opening?
Store opened gluten-free chia in a tightly sealed container in a cool, dry place, away from sunlight and moisture. Keeping it dry helps preserve its quality and prevents clumping; follow any additional storage directions on the package.
Can you put gluten-free chia in a smoothie without soaking it first?
Yes, gluten-free chia can go straight into a smoothie without soaking. Blend it thoroughly and drink the smoothie soon after mixing, since the seeds continue absorbing liquid and can make it thicker as it stands.
Does gluten-free chia need to be cooked?
No, gluten-free chia does not need to be cooked before eating. You can add it to cold foods or use it in baking, where it cooks as part of the recipe; soaking is optional and mainly changes its texture.
Can gluten-free chia cause bloating or constipation?
Yes, gluten-free chia can cause bloating, and eating it without enough fluid may be uncomfortable because the seeds absorb liquid. Increase your intake gradually, drink fluids, and avoid swallowing large spoonfuls of dry chia.
Gluten-Free Chia Vitamins & Minerals
Vitamins
B3
2.12mg · 13% DV
B1
0.15mg · 13% DV
B6
0.06mg · 4% DV
B5
0.18mg · 4% DV
Minerals
Phosphorus
206mg · 29% DV
Manganese
0.65mg · 28% DV
Copper
0.22mg · 24% DV
Selenium
13µg · 24% DV
Potassium ⭐
98mg · 3% DV
Sodium
3.84mg · 0% DV
Gluten-Free Chia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-Free Chia
To burn the 117 calories in 2 tablespoon (medium) (24 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 Gluten-Free Chia?
Gluten-Free Chia refers to the seeds of Salvia hispanica, a plant native to Central America. The tiny seeds have a mild, earthy flavour and readily absorb liquid, forming a soft gel. In Mexico and elsewhere in the region, they are used in drinks and everyday dishes; internationally, they’re often stirred into yoghurt or porridge, blended into smoothies, or soaked in milk or a plant-based drink for chia pudding.
Chia is rich in fibre and fats, with some protein; 100 g provides 34.4 g of fibre. It works well as a filling addition to breakfast, or sprinkled over fruit. For a smoother texture, stir it into liquid and let it stand before eating.
How Nutritious Is Gluten-Free Chia?
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 Gluten-Free Chia 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 Gluten-Free Chia Contain Allergens?
No known major allergens
Which Diets Is Gluten-Free Chia 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
Gluten-Free Chia Fat Profile
SATURATED
0.79g
MONOUNSATURATED
0.55g
POLYUNSATURATED
5.69g
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.