2 tablespoon (medium) of Soaked chia seeds (24 g) has 29 calories. That works out to 120 calories per 100 g. It contains 2 g of carbs, 1 g of protein, 1.7 g of fat and 1.9 g of fiber. Its 20.4 mg of Magnesium covers 5% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.

What is Soaked chia seeds?

Soaked chia seeds are the small seeds of the chia plant, native to Mexico and Central America, after they have absorbed liquid and formed a soft gel. Their flavour is mild, with a slight crunch at the centre; soaking makes the outer coating pleasantly slippery and tender.

In parts of Mexico and Central America, chia is also stirred into refreshing drinks. Elsewhere, soaked chia seeds are often served as a breakfast pudding with milk or a plant-based alternative, fruit and oats, or blended into smoothies. They provide fibre, plant protein and omega-3 fats. Add more liquid if the mixture becomes too thick, and pair it with unsweetened yoghurt and fresh fruit for a simple snack.

Soaked chia seeds Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

4.1g

· 8% DV

Fat

7.2g

· 9% DV

Fiber

7.8g

· 28% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 14% · Fat 56%

Soaked chia seeds Vitamins & Minerals

Vitamins

0.17mg · 14% DV

Vitamin K

16µg · 13% DV

Folate

49µg · 12% DV

Biotin

2.5µg · 8% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

85mg · 20% DV

Phosphorus

95mg · 14% DV

Selenium

7µg · 13% DV

How Nutritious Is Soaked chia seeds?

Nutrient density

Very high

85/ 100

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

High

64/ 100

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.

Soaked chia seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.1

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Soaked chia seeds

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Soaked 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 Soaked chia seeds Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Soaked 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

Soaked chia seeds Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.6g

POLYUNSATURATED

5.8g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Soaked chia seeds

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Soaked chia seeds vs Almond459 kcal fewer per 100 g

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Soaked chia seeds vs Sunflower seeds464 kcal fewer per 100 g

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Foods Similar to Soaked chia seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

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584 kcal

🥄

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595 kcal

🥥

Grated coconut

354 kcal

🌰

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628 kcal

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Raw walnut

654 kcal

Frequently Asked Questions About Soaked chia seeds

How do you make soaked chia seeds?

To make soaked chia seeds, stir the seeds into water or another liquid and leave them until a gel forms. Stir again shortly after mixing to break up clumps; add more liquid if the mixture becomes thicker than you want.

What is the best liquid-to-seed ratio for soaked chia seeds?

Use enough liquid to fully cover the chia seeds, then add more for a thinner drink or less for a thicker pudding. The seeds absorb liquid as they sit, so stir and adjust the texture before serving.

Can you leave soaked chia seeds overnight?

Yes, soaked chia seeds can sit overnight in the refrigerator. Cover the container while they thicken, then stir before eating; add a splash of liquid if the gel has become too firm.

Are soaked chia seeds good for weight loss?

Soaked chia seeds do not cause weight loss on their own. Their thick, fiber-rich texture can make a meal feel more filling, so adding them to yogurt or oatmeal may help make a breakfast more satisfying.

Can you eat soaked chia seeds every day?

Yes, most people can include soaked chia seeds in a daily diet. Start with a modest portion if you are not used to high-fiber foods, and drink enough fluids, since a sudden increase in fiber can cause bloating.

Do soaked chia seeds need to be chewed?

No, soaked chia seeds are soft enough to swallow without chewing, but chewing them is perfectly fine. Their gel coating makes them easier to eat than dry seeds, which can swell after they absorb liquid.

Can you use soaked chia seeds to make chia pudding?

Yes, soaked chia seeds are a simple base for chia pudding. Mix them with milk or a plant-based drink, refrigerate until thick, and add fruit, spices, or nuts when serving.

Can you add soaked chia seeds to smoothies?

Yes, soaked chia seeds blend well into smoothies and can also be stirred in after blending. Adding them already soaked gives the drink a thicker texture without leaving dry seeds to absorb liquid later.

How long do soaked chia seeds last in the fridge?

Store soaked chia seeds in a covered container in the refrigerator and use them within a few days. Discard the mixture if it develops an off smell, visible mold, or an unusual change in color.

Why do soaked chia seeds turn into a gel?

Soaked chia seeds turn gel-like because soluble fiber in their outer layer absorbs water and forms a coating. This is normal, and stirring the mixture helps distribute the gel and seeds evenly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026