Seeds, chia seeds, dried
Per 100 g, Seeds, chia seeds, dried provides 486 kcal, making it an energy-dense food. It contains 16.5 g of protein, 42.1 g of carbohydrate and 30.7 g of fat, with 34.4 g of dietary fibre. Per 100 g it is an excellent source of fibre, magnesium and calcium, and a good source of protein.
Full nutrition facts per 100 g
| Nutrient | Amount | %DV* |
|---|---|---|
| Protein | 16.5 g | 33% |
| Total fat | 30.7 g | 39% |
| Saturated fat | 3.33 g | 17% |
| Carbohydrates | 42.1 g | 15% |
| Fibre | 34.4 g | 123% |
| Sodium | 16 mg | 1% |
| Potassium | 407 mg | 9% |
| Calcium | 631 mg | 49% |
| Iron | 7.72 mg | 43% |
| Magnesium | 335 mg | 80% |
| Vitamin C | 1.6 mg | 2% |
| Cholesterol | 0 mg | 0% |
* Percent Daily Values are based on a 2,000-calorie reference diet (FDA). Your needs may differ.
About Seeds
Chia seeds are tiny, mild-tasting seeds that swell in liquid to form a gel, widely used in puddings, smoothies, and sprinkled over porridge or baked goods. They are notably dense in nutrients: 486 kcal, 16.5 g of protein and 30.7 g of fat per 100 g, alongside an exceptional 34.4 g of fibre. They also provide 631 mg of calcium, 407 mg of potassium, 335 mg of magnesium and 7.72 mg of iron, with 42.1 g of carbohydrate overall.
Their standout figure is fibre, among the highest of any common food, which is generally associated with digestive regularity and the gel-forming texture chia is known for when soaked. The calcium and magnesium content is unusually high for a plant seed, rivalling some dairy sources, while much of the fat is unsaturated. Because chia is so calorie-dense, a practical tip is to measure it by the tablespoon rather than eating it freely, and to soak it in liquid for at least ten minutes before eating to soften the seeds and aid digestion.