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Organic Chia Seed Calories
Rich in omega-3, high fiber and protein, vegan and gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Organic Chia Seed (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.
Organic Chia Seed 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%
Organic Chia Seed 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 Organic Chia Seed?
| 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 Organic Chia Seed
How do you use organic chia seeds?
Organic chia seeds can be stirred into oatmeal, smoothies, yogurt, or baked goods. They absorb liquid and form a gel, so you can use them dry in a recipe or soak them first, depending on the texture you want.
Do organic chia seeds need to be soaked?
No, organic chia seeds do not always need soaking; you can add them dry to many foods. Soaking makes them swell and form a gel, which is useful for puddings and drinks. Stir well while they hydrate to prevent clumps.
How do you make chia water with organic chia seeds?
To make chia water, stir organic chia seeds into water and let them hydrate until they form a gel, stirring again to break up clumps. Add lemon or fruit for flavor if you like; chia water is not a detox drink.
How do you make pudding with organic chia seeds?
Mix organic chia seeds with milk or a plant-based drink, then refrigerate until the mixture thickens into a pudding. Stir it again shortly after mixing to prevent clumps. Add fruit, nuts, or spices when serving.
Can you eat organic chia seeds dry?
Yes, organic chia seeds can be sprinkled dry over foods such as cereal, but avoid swallowing a spoonful of dry seeds on its own. They swell as they absorb liquid, so mix them into moist food or have enough liquid with them.
Can organic chia seeds replace eggs in baking?
Yes, hydrated organic chia seeds can replace eggs in some baked goods as a binder. Mix the seeds with water and let them form a gel before adding it to the batter; this works best in recipes where a slight texture change is acceptable.
Should organic chia seeds be ground before eating?
No, organic chia seeds do not have to be ground; whole seeds work well in drinks, puddings, and many meals. Grinding gives them a finer texture and can make them easier to blend into batters, but it is not required for everyday use.
How should you store organic chia seeds, and do they expire?
Store organic chia seeds in a tightly sealed container in a cool, dry place away from sunlight. They can eventually turn stale, especially if exposed to heat or moisture; discard them if you notice mold, dampness, or an unpleasant rancid smell.
Do organic chia seeds help with weight loss?
Organic chia seeds do not cause weight loss on their own. Their ability to absorb liquid and form a gel may make a meal feel more filling, but weight change comes from broader eating and activity patterns, not from adding one food.
Are organic chia seeds suitable for people with diabetes?
Organic chia seeds can fit into meals for many people with diabetes, but they do not treat diabetes or replace prescribed care. Their effect on a meal depends on what they are eaten with, so discuss individual meal planning with your clinician or dietitian.
Organic Chia Seed Vitamins & Minerals
Vitamins
B3
1.06mg · 7% DV
B1
0.07mg · 6% DV
B2
0.02mg · 2% DV
Folate
5.88µg · 1% 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
Organic Chia Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Organic Chia Seed
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 Organic Chia Seed?
Organic chia seed comes from a flowering plant native to Mexico and Central America. The tiny seeds have a mild, slightly nutty taste. When soaked, they absorb liquid and develop a soft gel-like coating, which makes them useful in chia pudding, smoothies and overnight oats; you can also sprinkle them over yoghurt, cereal or salads.
They are valued for their fibre, plant protein and omega-3 fats, while adding little flavour of their own. Across the English-speaking world, they’re an easy addition to breakfast bowls and snacks. Soak them in milk or a plant-based drink for a spoonable pudding, or stir a small amount into porridge; pair with fruit for sweetness and texture.
How Nutritious Is Organic 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 Organic Chia Seed 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 Organic Chia Seed Contain Allergens?
No known major allergens
Which Diets Is Organic 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
Organic Chia Seed 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.