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Unsweetened chia seeds Calories
Rich in fiber, plant-based omega-3 and minerals; contains no added sugar.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Unsweetened chia seeds (28 g) has 136 calories. That works out to 486 calories per 100 g. It contains 11.8 g of carbs, 4.6 g of protein, 8.6 g of fat and 9.6 g of fiber. Its 240.8 mg of Phosphorus covers 34% of the Daily Value. Its glycemic index is 1 (low), so it raises blood sugar slowly.
Unsweetened chia seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 28 g
136
KCAL / 28G
Carbs
11.8g
· 4% DV
Protein
4.6g
· 9% DV
Fat
8.6g
· 11% DV
Fiber
9.6g
· 34% 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%
Unsweetened chia seeds nutrition facts table · 2 tablespoon (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0 g | |
| Sodium | 4.48 mg | 0% |
| Total carbohydrate | 11.8 g | 4% |
| Fiber | 9.6 g | 34% |
| Protein | 4.6 g | 9% |
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 Unsweetened chia seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 28 g | 136 kcal |
| 1 teaspoon (small) | 4 g | 19 kcal |
| 2 teaspoon (medium) | 8 g | 39 kcal |
| 1 tablespoon (small) | 14 g | 68 kcal |
| 1 ounce (medium) | 28.4 g | 138 kcal |
| 0.25 cup (quarter) | 40 g | 194 kcal |
| 3 tablespoon (large) | 42 g | 204 kcal |
| 100 g | 100 g | 486 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Unsweetened chia seeds
How do you use unsweetened chia seeds?
Add unsweetened chia seeds to oatmeal, yogurt, smoothies, or baked goods, or soak them to make pudding. They absorb liquid and thicken foods, so stir them in well and have enough liquid with a serving.
How long should you soak unsweetened chia seeds?
Soak unsweetened chia seeds until they form a gel, usually about 15–20 minutes; chilling them overnight also works. Stir once or twice as they sit to prevent clumps, then use the mixture in pudding, oats, or drinks.
Can you eat unsweetened chia seeds dry?
Yes, you can eat unsweetened chia seeds dry when mixed into food, but avoid swallowing a spoonful on its own. The seeds absorb liquid and expand, so mix them into moist foods or drink water alongside them.
Do unsweetened chia seeds need to be ground?
No, unsweetened chia seeds do not need grinding; you can eat them whole or soak them. Grinding can make them easier to blend into smoothies and batters, while whole seeds thicken liquid into a gel when left to soak.
How do you make chia pudding with unsweetened chia seeds?
Mix unsweetened chia seeds with milk or a plant-based drink, then refrigerate for several hours or overnight until thick. Add fruit, cinnamon, or yogurt before serving; unsweetened seeds do not make the pudding sweet by themselves.
Can you put unsweetened chia seeds in overnight oats?
Yes, unsweetened chia seeds work well in overnight oats. Stir them into the oats and milk before chilling; they absorb liquid and make the mixture thicker. Add more liquid if the oats seem too dense in the morning.
Can unsweetened chia seeds replace eggs in baking?
Yes, a chia egg can replace an egg in some baked goods: mix ground chia seeds with water and let the mixture gel. It works best in recipes where a slight change in texture is acceptable, rather than dishes that depend on eggs for lift.
How should you store unsweetened chia seeds?
Store unsweetened chia seeds in a tightly closed container in a cool, dry, dark place. Keep moisture and heat away, and follow the date on the package; discard them if they develop an unusual smell or show signs of dampness.
How much unsweetened chia seed should you eat a day?
A typical serving of unsweetened chia seeds is about two medium tablespoons. Because they are rich in fiber and absorb liquid, start with a smaller amount if you are not used to them and drink enough fluids.
Does unsweetened chia seed help with weight loss?
Unsweetened chia seeds may help a meal feel more filling because they absorb liquid and form a gel, but they do not cause weight loss on their own. Add them to a balanced meal and avoid suddenly eating large amounts if you are not used to their fiber.
Unsweetened chia seeds Vitamins & Minerals
Vitamins
B3
2.47mg · 15% DV
B1
0.17mg · 14% DV
B2
0.05mg · 4% DV
Folate
13.72µg · 3% DV
Minerals
Phosphorus
241mg · 34% DV
Manganese
0.76mg · 33% DV
Copper
0.26mg · 29% DV
Selenium
15µg · 27% DV
Potassium ⭐
114mg · 3% DV
Sodium
4.48mg · 0% DV
Unsweetened chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened chia seeds
To burn the 136 calories in 2 tablespoon (medium) (28 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 Unsweetened chia seeds?
Unsweetened chia seeds are the plain seeds of a plant native to Central America and Mexico; “unsweetened” means no sugar has been added. Their mild flavour works easily in both sweet and savoury dishes, while soaking gives them a soft, gel-like texture. They’re commonly stirred into overnight oats, yoghurt or smoothies, or soaked in milk for chia pudding; in Turkey, they also fit naturally into a breakfast bowl with fruit. Chia seeds are rich in fibre, plant-based omega-3 and minerals, with 34.4 g of fibre per 100 g. For a smoother texture, let them soak before eating, and add enough liquid if mixing them into a thicker dish.
How Nutritious Is Unsweetened chia seeds?
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 Unsweetened 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 Unsweetened chia seeds Contain Allergens?
No known major allergens
Which Diets Is Unsweetened 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
Unsweetened chia seeds Fat Profile
SATURATED
0.93g
MONOUNSATURATED
0.65g
POLYUNSATURATED
6.63g
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.