EatSeeNutrition information: chia seeds
| Nutrient | Carbs 100 g | % RI* | 1 tablespoon (12 g) |
|---|---|---|---|
| Energy | 486 kcal2033 kJ | 24% | 58 kcal243 kJ |
| Fat | 30.7 g | 44% | 3.7 g |
| of which saturated fatty acids | 3.3 g | 16% | 0.4 g |
| Carbs | 7.7 g | 3% | 0.9 g |
| of which sugars | - | - | - |
| Fiber | 34.4 g | - | 4.1 g |
| Protein | 16.5 g | 33% | 2 g |
| Salt | 0.04 g | 1% | <0.01 g |
| Water | 5.8 g | - | 0.7 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in chia seeds?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 teaspoons4 g | 19 kcal | 0.7 g | 0.3 g | 1.2 g |
| 1 tablespoon12 g | 58 kcal | 2 g | 0.9 g | 3.7 g |
| Pudding serving30 g | 146 kcal | 5 g | 2.3 g | 9.2 g |
| 100 g | 486 kcal | 16.5 g | 7.7 g | 30.7 g |
Vitamins and minerals
Per 100 g, chia seeds contain the most phosphorus (123% NRV), selenium (100%), and magnesium (89%). We show nutrients that reach at least 2% NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 407 mg | 20% |
| Calcium | 631 mg | 79% |
| Magnesium | 335 mg | 89% |
| Phosphorus | 860 mg | 123% |
| Iron | 7.7 mg | 55% |
| Zinc | 4.6 mg | 46% |
| Selenium | 55.2 µg | 100% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin B1 (thiamin) | 0.62 mg | 56% |
| Vitamin B2 (riboflavin) | 0.17 mg | 12% |
| Vitamin B3 (niacin) | 8.8 mg | 55% |
| Folate | 49 µg | 25% |
| Vitamin E | 0.5 mg | 4% |
Chia seeds compared with other foods
Chia seeds have the fewest calories per 100 g among the nuts and seeds in our chart. Here's how foods in the nuts, seeds, and kernels category with similar calorie counts compare (kcal per 100 g):
- Chia seeds486 kcal
- Flaxseed534 kcal
- Cashews553 kcal
- Pumpkin seeds559 kcal
- Roasted salted pistachios569 kcal
- Almonds579 kcal
- Shelled sunflower seeds584 kcal
- Roasted unsalted peanuts587 kcal
- Roasted salted peanuts587 kcal
Chia seeds in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 1: green smoothie with spinach, pear, and ginger
- 1500 kcal meal plan - day 1: green smoothie with spinach, pear, and ginger
- 1800-kcal meal plan - day 5: chia pudding with raspberries
- 2000-kcal meal plan - day 3: chia pudding with raspberries
Recipes with this ingredient
- Chia pudding with mango – about 409 kcal per serving
- Chia pudding with raspberries - about 186 kcal per serving
- Overnight oats with yogurt and blueberries - about 437 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Seeds, chia seeds, dried” (NDB 12006). Polish names and servings: EatSee editorial team. Values are estimates and may vary depending on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.