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White chia seeds Calories
Very rich in omega-3 and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of White chia seeds (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.
White chia seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 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%
White chia seeds nutrition facts table · 1 tablespoon (whole) (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 White chia seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 12 g | 58 kcal |
| 1 teaspoon (whole) | 4 g | 19 kcal |
| 1 serving (small) | 15 g | 73 kcal |
| 2 tablespoon (double) | 24 g | 117 kcal |
| 1 ounce (whole) | 28.4 g | 138 kcal |
| 1 serving (medium) | 30 g | 146 kcal |
| 0.25 cup (whole) | 42 g | 204 kcal |
| 1 serving (large) | 45 g | 219 kcal |
| ½ cup (half) | 84 g | 408 kcal |
| 100 g | 100 g | 486 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About White chia seeds
How do you use White chia seeds?
White chia seeds can be stirred into oatmeal, yogurt, smoothies, or drinks, or soaked to make a gel. Their mild flavor works in both sweet and savory recipes, and their pale color blends into light-colored dishes.
Can you eat White chia seeds raw?
Yes, White chia seeds can be eaten raw, for example mixed into yogurt or porridge. Avoid swallowing a spoonful of dry seeds: they absorb liquid and expand, so mix them with moist food or soak them first.
Are White chia seeds different from black chia seeds?
White chia seeds and black chia seeds are very similar in nutrition and cooking uses. The main difference is appearance; white seeds are less noticeable in pale foods such as vanilla chia pudding.
How do you make chia pudding with White chia seeds?
Mix White chia seeds thoroughly with milk or a plant-based drink, stir again after a few minutes to prevent clumps, and refrigerate until thick. Add fruit, nuts, or spices before serving if you like.
Do White chia seeds need to be soaked before eating?
No, White chia seeds do not have to be soaked if you mix them into moist food. Soaking is useful when you want a gel-like texture, and it helps prevent the seeds from drawing liquid from the food after serving.
Can you put White chia seeds in a smoothie?
Yes, White chia seeds work well in smoothies. Blend them with the other ingredients or stir them in afterward; letting the drink stand briefly gives the seeds time to thicken it.
Can White chia seeds replace eggs in baking?
Yes, soaked White chia seeds can act as an egg substitute in some baked goods by helping bind the ingredients. They work best in recipes where a slightly denser texture is acceptable, rather than as a direct replacement in every dish.
Do White chia seeds expire, and how should you store them?
White chia seeds keep best in an airtight container in a cool, dry cupboard away from light. Check for a stale or rancid smell before use; heat, moisture, and exposure to air can make them lose freshness sooner.
Can White chia seeds help with weight loss?
White chia seeds may make a meal more filling because they absorb liquid and are rich in fiber, but they do not cause weight loss on their own. Add a modest amount to a balanced meal rather than relying on chia water as a shortcut.
How much White chia seeds should you eat per day?
There is no single daily amount of White chia seeds that suits everyone. Start with a small portion and increase gradually with enough fluids, since a sudden increase in fiber can cause gas or bloating.
White chia seeds Vitamins & Minerals
Vitamins
B3
1.06mg · 7% DV
B1
0.07mg · 6% DV
B6
0.06mg · 4% DV
Biotin
0.96µg · 3% DV
Minerals
Phosphorus
103mg · 15% DV
Manganese
0.33mg · 14% DV
Copper
0.11mg · 12% DV
Selenium
6.62µg · 12% DV
Potassium ⭐
49mg · 1% DV
Sodium
1.92mg · 0% DV
White chia seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White chia seeds
To burn the 58 calories in 1 tablespoon (whole) (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 White chia seeds?
White chia seeds are the pale seeds of the chia plant, native to parts of Mexico and Central America. Their flavour is mild and slightly nutty, so they fit easily into both sweet and savoury dishes. When soaked, they develop a soft, gel-like coating that thickens mixtures and gives chia pudding its familiar texture.
They’re commonly stirred into yoghurt, porridge or smoothies, or sprinkled over salads and cereal; soaking them in milk or a plant-based drink makes an easy breakfast or snack. White chia seeds are notably rich in fibre and omega-3 fats, with 34.4 g of fibre per 100 g. Add a spoonful to a meal and include enough liquid, especially if you’re not used to eating seeds.
How Nutritious Is White 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 White chia seeds 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 White chia seeds Contain Allergens?
No known major allergens
Which Diets Is White 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
White chia seeds Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.28g
POLYUNSATURATED
2.96g
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.