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Ground chia seed Calories
Rich in omega-3 and fiber, plant-based protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Ground chia seed (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 11.8 µg of Biotin covers 39% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Ground chia seed 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%
Ground chia seed 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 2 Tablespoons of Ground chia seed?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 24 g | 117 kcal |
| 1 tablespoon (small) | 12 g | 58 kcal |
| 1 serving (small) | 15 g | 73 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 1 serving (medium) | 30 g | 146 kcal |
| 3 tablespoon (large) | 36 g | 175 kcal |
| 100 g | 100 g | 486 kcal |
| 1 pack (medium) | 100 g | 486 kcal |
| 1 cup (large) | 140 g | 680 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Ground chia seed
How do you use ground chia seed?
Ground chia seed can be stirred into oatmeal, yogurt, smoothies, soups, or baking mixes. Add it gradually because it thickens liquids quickly; mix it into moist foods or have enough liquid alongside it.
Do you need to soak ground chia seed before eating it?
No, you do not need to soak ground chia seed before eating it. You can mix it straight into food, or let it sit in liquid when you want a gel-like texture. Mixing it into something moist is more comfortable than swallowing it dry.
Is ground chia seed better than whole chia seed?
Ground chia seed blends more easily and may be easier to digest because the seed coat is broken. Whole chia seed also forms a gel when soaked, so the better choice depends on the texture you want and the recipe.
Can ground chia seed replace eggs in baking?
Yes, ground chia seed can replace eggs as a binder in many muffins, cookies, and similar recipes. Mix 1 tablespoon of ground chia seed with 3 tablespoons of water and let it gel before adding it to the batter.
How much ground chia seed should you eat a day?
A typical serving of ground chia seed is about 24 g, or 2 medium tablespoons. Since it is high in fiber, start with a smaller amount if you are not used to it and drink enough fluids.
How should you store ground chia seed?
Store ground chia seed in an airtight, light-proof container in a cool place. Grinding exposes more of its oils to air, so refrigerate or freeze it if you are keeping it for longer to help prevent rancid flavors.
Can ground chia seed help with constipation?
Yes, the fiber in ground chia seed can support regular bowel movements by adding bulk to stool. Increase your intake gradually and drink enough fluids, since a sudden jump in fiber can cause bloating.
Does ground chia seed help with weight loss?
Ground chia seed can make a meal more filling because it thickens when mixed with liquid, but it does not cause weight loss on its own. Add it to a meal rather than treating it as an extra snack.
Can you add ground chia seed to a smoothie?
Yes, ground chia seed mixes easily into smoothies and can make them thicker. Blend it in with the other ingredients, then add more liquid if the smoothie becomes too dense.
Can ground chia seed be cooked or baked?
Yes, ground chia seed works in breads, muffins, porridge, and other cooked recipes. It absorbs moisture and can make batters or mixtures denser, so adjust the liquid if the finished texture is too thick.
Ground chia seed Vitamins & Minerals
Vitamins
Biotin
11.76µg · 39% DV
B3
2.12mg · 13% DV
B1
0.15mg · 13% DV
B5
0.2mg · 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
Ground chia seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ground chia seed
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 Ground chia seed?
Ground chia seed is made by milling the tiny seeds of Salvia hispanica, a plant native to Mexico and Central America. Grinding gives the seeds a fine, speckled texture that blends readily into other foods.
Its mild, earthy flavour works well in yoghurt, porridge and smoothies, or stirred into batters for baking. Chia is also used in puddings: mix it with liquid and let it stand until thickened. It provides plenty of fibre, along with omega-3 fats and plant-based protein. Start with a small spoonful in breakfast foods, adding more liquid if the mixture becomes thicker than you like.
How Nutritious Is Ground 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 Ground chia seed 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 Ground chia seed Contain Allergens?
No known major allergens
Which Diets Is Ground 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
Ground chia seed Fat Profile
SATURATED
0.79g
MONOUNSATURATED
0.55g
POLYUNSATURATED
5.66g
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.