Chia · Salvia hispanica
Seeds, chia seeds, dried
Nutrition facts per 100 g · edible portion
Herbs And SpicesDietary labels are inferred automatically from Seeds, chia seeds, dried's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 35/100
How many beneficial nutrients Seeds, chia seeds, dried delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Seeds, chia seeds, dried come from — the split across carbs, fat & protein.
33% from carbs
-
Carbs 33%42.1 g per serving
-
Fat 54%30.7 g per serving
-
Protein 13%16.5 g per serving
What Seeds, chia seeds, dried is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 42.1 g | |
| Dietary Fiber | 34.4 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 30.7 g | |
| Saturated Fat | 3.3 g | |
| Monounsaturated Fat | 2.3 g | — |
| Polyunsaturated Fat | 23.7 g | — |
| Trans Fat | 0.1 g | — |
| Omega-3 Fatty Acids | 17,830.0 mg | — |
| Omega-6 Fatty Acids | 5,835.0 mg | — |
| Myristic Acid | 30.0 mg | — |
| Palmitic Acid | 2,170.0 mg | — |
| Stearic Acid | 912.0 mg | — |
| Arachidic Acid | 93.0 mg | — |
| Behenic Acid | 32.0 mg | — |
| Palmitoleic Acid | 29.0 mg | — |
| Oleic Acid | 2,203.0 mg | — |
| Gadoleic Acid | 46.0 mg | — |
| Linoleic Acid | 5,835.0 mg | — |
| alpha-Linolenic Acid (ALA) | 17,830.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 16.5 g | |
| Histidine | 531.0 mg | — |
| Isoleucine | 801.0 mg | — |
| Leucine | 1,371.0 mg | — |
| Lysine | 970.0 mg | — |
| Methionine | 588.0 mg | — |
| Phenylalanine | 1,016.0 mg | — |
| Threonine | 709.0 mg | — |
| Tryptophan | 436.0 mg | — |
| Valine | 950.0 mg | — |
| Alanine | 1,044.0 mg | — |
| Arginine | 2,143.0 mg | — |
| Aspartic Acid | 1,689.0 mg | — |
| Cystine | 407.0 mg | — |
| Glutamic Acid | 3,500.0 mg | — |
| Glycine | 943.0 mg | — |
| Proline | 776.0 mg | — |
| Serine | 1,049.0 mg | — |
| Tyrosine | 563.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | 1.6 mg | |
| Vitamin D | ~ | — |
| Vitamin E | 0.5 mg | |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.6 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 8.8 mg | |
| Vitamin B6 | ~ | — |
| Folate (B9) | 49.0 mcg | |
| Vitamin B12 | 0.0 mcg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 631.0 mg | |
| Iron | 7.7 mg | |
| Magnesium | 335.0 mg | |
| Phosphorus | 860.0 mg | |
| Potassium | 407.0 mg | |
| Sodium | 16.0 mg | |
| Zinc | 4.6 mg | |
| Copper | 0.9 mg | |
| Manganese | 2.7 mg | |
| Selenium | 55.2 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 4.8 g | — |
About Seeds, chia seeds, dried
Chia seeds are tiny gray-black seeds that, despite their size, are one of the most nutrient-dense foods you can buy. Their party trick is soaking up liquid to form a gel — which is how they turn milk into chia pudding and thicken smoothies and jams.
For something so small they're remarkably rich: exceptionally high in fiber (most of it the gel-forming soluble kind), a top plant source of omega-3 ALA, and a good source of protein, calcium, magnesium, phosphorus and iron. That fiber is why a tablespoon swells so dramatically in water.
Stirred into porridge, blended into smoothies or soaked into a pudding, chia seeds are an easy, almost flavorless way to add a serious dose of fiber and omega-3s to a meal — best started in small amounts, given all that fiber.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Seeds, chia seeds, dried?
There are 486 calories in 100 g of Seeds, chia seeds, dried, or about 138 calories in 1 oz (28 g).
How much protein is in Seeds, chia seeds, dried?
Seeds, chia seeds, dried contains 16.5 g of protein per 100 g.
How many carbs are in Seeds, chia seeds, dried?
Seeds, chia seeds, dried has 42.1 g of carbohydrates per 100 g.
How much fat is in Seeds, chia seeds, dried?
Seeds, chia seeds, dried provides 30.7 g of total fat per 100 g.
What is Seeds, chia seeds, dried a good source of?
Seeds, chia seeds, dried is an excellent source of Dietary Fiber (123% DV), Manganese (118% DV), Copper (103% DV), Selenium (100% DV), Magnesium (80% DV) and Phosphorus (69% DV) and a good source of Riboflavin (B2) and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related herbs and spices
Quinoa, uncooked
Purslane, raw
Seeds, flaxseed
Seeds, sunflower seed kernels, toasted, with salt added
Teff, cooked
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
Seeds, cottonseed flour, low fat (glandless)
Compare Seeds, chia seeds, dried with…
- Seeds, chia seeds, dried vs Quinoa, uncooked
- Seeds, chia seeds, dried vs Purslane, raw
- Seeds, chia seeds, dried vs Seeds, flaxseed
- Seeds, chia seeds, dried vs Seeds, sunflower seed kernels, toasted, with salt added
- Seeds, chia seeds, dried vs Teff, cooked
- Seeds, chia seeds, dried vs Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product