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Oil-Free Chia Seed Salad Calories
A vegetable salad topped with chia seeds and prepared without added oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-Free Chia Seed Salad (150 g) has 63 calories. That works out to 42 calories per 100 g. It contains 9.1 g of carbs, 2.7 g of protein, 2.4 g of fat and 4.2 g of fiber. Its 67.5 µg of Vitamin K covers 56% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Oil-Free Chia Seed Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
63
KCAL / 150G
Carbs
9.1g
· 3% DV
Protein
2.7g
· 5% DV
Fat
2.4g
· 3% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 16% · Fat 31%
Oil-Free Chia Seed Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 4.2 g | 15% |
| Protein | 2.7 g | 5% |
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 Cup of Oil-Free Chia Seed Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 63 kcal |
| 30 g | 30 g | 13 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (small) | 100 g | 42 kcal |
| 1 serving (small) | 120 g | 50 kcal |
| 1 serving (medium) | 180 g | 76 kcal |
| 1 cup (large) | 220 g | 92 kcal |
| 1 serving (large) | 250 g | 105 kcal |
| 1 bottle (large) | 300 g | 126 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Oil-Free Chia Seed Salad
How do you make oil-free chia seed salad?
To make oil-free chia seed salad, toss chopped vegetables with lemon juice or vinegar, then sprinkle chia seeds over the top. Add the seeds just before serving so they do not absorb too much liquid or soften the vegetables while the salad sits.
Do chia seeds need to be soaked for oil-free chia seed salad?
No, chia seeds do not need soaking for oil-free chia seed salad. Sprinkle them on dry for a light crunch; soaking first makes them gel-like and changes the salad’s texture, so do that only if you want a softer finish.
Which vegetables go best in oil-free chia seed salad?
Cucumber, tomato, leafy greens, bell pepper, and shredded carrot all work well in oil-free chia seed salad. Choose vegetables with contrasting textures, and cut them into similar-sized pieces so the chia seeds and any dressing coat them evenly.
What dressing can you use for oil-free chia seed salad?
A citrus or vinegar-based dressing works well for oil-free chia seed salad: try lemon juice with mustard, herbs, or black pepper. Whisking the ingredients before adding them helps distribute the flavor without relying on oil.
How do you stop chia seeds clumping in oil-free chia seed salad?
Sprinkle the chia seeds gradually over the vegetables while tossing oil-free chia seed salad, rather than tipping them into one spot. Add them shortly before serving; moisture makes chia sticky, and leaving it too long can create clumps.
Can you prepare oil-free chia seed salad ahead of time?
Yes, you can wash and chop the vegetables for oil-free chia seed salad ahead of time. Store them chilled and dry, then add the dressing and chia seeds shortly before serving to keep the vegetables crisp.
How long does leftover oil-free chia seed salad last in the fridge?
Leftover oil-free chia seed salad is best eaten within a day when stored covered in the refrigerator. The vegetables release water and the chia seeds thicken it over time, so the texture becomes softer than when freshly made.
Can oil-free chia seed salad be a meal on its own?
Oil-free chia seed salad can be a light meal, but vegetables and chia alone may not make it substantial enough for everyone. Add beans, lentils, tofu, eggs, or another protein-rich food to make it more filling.
What can you serve with oil-free chia seed salad?
Serve oil-free chia seed salad alongside grilled fish, roasted vegetables, lentil soup, or a grain bowl. Its fresh, tangy flavor balances richer mains, while adding beans or grains can turn the salad into a more substantial plate.
Can you use ground chia seeds in oil-free chia seed salad?
Yes, ground chia seeds work in oil-free chia seed salad, but they blend into the dressing more readily and add less crunch than whole seeds. Stir them in just before serving, since they can thicken the liquid quickly.
Oil-Free Chia Seed Salad Vitamins & Minerals
Vitamins
Vitamin K
67.5µg · 56% DV
Vitamin C
18mg · 20% DV
Folate
37.5µg · 9% DV
Vitamin A
82.5µg · 9% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.12mg · 13% DV
Phosphorus
87mg · 12% DV
Potassium ⭐
330mg · 10% DV
Sodium
27mg · 1% DV
Oil-Free Chia Seed Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Chia Seed Salad
To burn the 63 calories in 1 cup (medium) (150 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 Oil-Free Chia Seed Salad?
Oil-Free Chia Seed Salad is a vegetable salad topped with chia seeds and made without added oil. The vegetables can vary with the season and the cook, so it is more a flexible way of dressing a salad than a single fixed regional recipe.
Fresh, crisp vegetables contrast with the seeds’ slight crunch. Serve it as a side with lunch or dinner, or build it into a light meal with other dishes; a squeeze of lemon or fresh herbs works well without adding oil. It is relatively low in calories and provides fibre: a 100 g portion has 42 calories and 2.8 g fibre. For a more filling plate, pair it with beans, lentils or a grain.
How Nutritious Is Oil-Free Chia Seed Salad?
Nutrient density
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 Oil-Free Chia Seed Salad 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 Oil-Free Chia Seed Salad Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Chia Seed Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oil-Free Chia Seed Salad Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1.35g
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.