Calories in Chia Seeds
486 calories per 100g
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Chia Seeds contains 486 calories per 100g. High in protein with 17g per 100g. Excellent source of fiber with 34g per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Good Protein Source
17g protein per 100g
High Fiber
34g fiber per 100g
Low Sugar
Only 0g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
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Organic Chia Seeds (2 lb)
High-fiber seeds for puddings, smoothies & overnight oats
Est. price: $10-16
Glass Chia Pudding Jars
Make grab-and-go chia pudding for the week
Protein Powder for Smoothies
Boost protein when blending chia into shakes
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About Chia Seeds Nutrition
Chia seeds are tiny black or white seeds from the Salvia hispanica plant, a member of the mint family native to Mexico and Guatemala. Once a staple of Aztec and Mayan diets, chia seeds have surged back into popularity as a superfood thanks to their exceptional fiber content and ability to absorb up to 10 times their weight in liquid, forming a gel used in puddings and as an egg substitute.
With 486 calories per 100 grams, Chia Seeds provides 17g of protein,42g of carbohydrates, and 31g of fat.
Macronutrient Breakdown
- Protein: 17g - 14% of calories (high-protein food)
- Carbohydrates: 42g - 35% of calories (including 34g fiber)
- Fat: 31g - 57% of calories
Health Benefits of Chia Seeds
- Among the highest fiber foods by weight, with about 34g per 100g supporting digestion and fullness
- Excellent plant source of omega-3 ALA fatty acids for heart and brain health
- Complete plant protein providing all nine essential amino acids
- Rich in calcium, magnesium, and phosphorus for bone health
- Forms a gel that slows digestion and may help steady blood sugar
- Contains antioxidants that protect the delicate fats from going rancid
How to Eat Chia Seeds
Unlike flaxseed, chia seeds don't need grinding to release their nutrients. Stir them into water, milk, or juice and let them sit 10-15 minutes to make chia pudding or a thickened drink. Sprinkle dry over yogurt, oatmeal, and salads, blend into smoothies, or use a chia egg (1 tablespoon seeds + 3 tablespoons water) in baking. Start with 1 tablespoon daily and drink plenty of water.
Selection and Storage
Chia seeds have a long shelf life of up to two years thanks to their antioxidant content, and unlike ground flax they resist rancidity. Store them in an airtight container in a cool, dark pantry; refrigeration extends freshness further. Black and white chia seeds are nutritionally equivalent. Buy whole seeds, as pre-ground chia offers little advantage.
Dietary Considerations
Chia seeds are naturally gluten-free, vegan, keto-friendly, and paleo-friendly. Their very high fiber content means you should increase intake gradually and stay well hydrated to avoid digestive discomfort. Because they expand in liquid, always soak them or eat them with plenty of fluid. Those on blood thinners should be mindful of the omega-3 content.
Related Foods & Further Reading
Chia's number-one comparison is with flaxseed — see our full flaxseed nutrition facts for a side-by-side look at omega-3s, fiber, and the ground-versus-whole question. Both seeds shine when stirred into oatmeal.
Round out a plant-based omega-3 and protein routine with walnuts, almonds, and sunflower seeds.
Frequently Asked Questions About Chia Seeds
Are chia seeds or flaxseed better?
Both are excellent, with different strengths. Chia seeds have more fiber (34g vs 27g per 100g), don't require grinding, and resist going rancid. Flaxseed has more omega-3 ALA (22.8g vs 17.8g per 100g), more lignans, and is usually cheaper. Many people use both — chia for puddings and toppings, flax for baking and smoothies.
How many calories are in chia seeds?
Chia seeds contain about 486 calories per 100g, or roughly 58 calories per tablespoon (12g). Despite being calorie-dense, a single tablespoon delivers around 4-5g of fiber and 2.5g of plant omega-3s, making them a nutrient-rich addition in small amounts.
How much chia should I eat per day?
A typical serving is 1-2 tablespoons (about 12-24g) per day, providing 4-10g of fiber. Start with 1 tablespoon and increase gradually while drinking plenty of water, since the high fiber can cause bloating if introduced too quickly or eaten dry.
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Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.