Chia Seeds Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 9.2GI Low

Macronutrients

Calories486 kcal 24% DV

Protein16 g 33% DV

Carbohydrates42 g 15% DV

Fat31 g 39% DV

Fiber34 g 123% DV

Total sugars0.0 g no %DV*

Sodium16 mg 1% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C1.6 mg 2%

Vitamin D0.0 µg 0%

Vitamin E0.5 mg 3%

Vitamin K0.0 µg 0%

Thiamin B10.62 mg 52%

Riboflavin B20.17 mg 13%

Niacin B38.8 mg 55%

Vitamin B60.0 mg 0%

Folate B949 µg 12%

Vitamin B120.0 µg 0%

Calcium631 mg 49%

Iron7.7 mg 43%

Magnesium335 mg 80%

Phosphorus860 mg 69%

Potassium407 mg 9%

Zinc4.6 mg 42%

Selenium55 µg 100%

Common serving sizes

Serving	Weight
1 tbsp	12 g
1 oz	28 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Calcium — Calcium supports bone density

Serum Iron — Iron supports hemoglobin and oxygen transport

See Chia Seeds in the Connections Explorer →

Best timing around exercise

Add to post-workout smoothies. Chia seeds can be pre-workout energy (chia pudding 1h before)

More seeds

Hemp Seeds (Hulled)Flaxseeds (Linseed)Pumpkin Seeds (Pepitas)Sunflower Seeds Black Sesame Seeds Quinoa Sacha Inchi Seeds Sesame Seeds

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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