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Chia seeds calories and nutrition facts
100 grams of chia seeds contains 486 calories, with 16.5 g of protein, 42.1 g of carbohydrate and 30.7 g of fat. It provides 34.4 g of fiber per 100 g. Most of its calories come from fat.
Chia seeds absorb up to ten times their weight in liquid, turning a 28 g spoonful into a bowl of pudding — the rare food that expands to fill you after you eat it. That spoonful carries 138 calories, mostly from fat and fibre. Sprinkled dry on porridge, they are easy to over-pour; the tablespoon is the honest unit.
Where the calories come from
Protein 13% Carbs 33% Fat 54%
How chia seeds compares
Per 100 g, against the closest nuts & seeds in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chia seeds | 486 kcal | 16.5 g | 42.1 g | 30.7 g |
| Safflower seed kernel, dried | 517 kcal | 16.2 g | 34.3 g | 38.5 g |
| Trail mix | 462 kcal | 11 g | 49 g | 26 g |
| Glazed walnut | 500 kcal | 8.3 g | 47.6 g | 35.7 g |
| Acorn flour | 501 kcal | 7.5 g | 54.7 g | 30.2 g |
Nutrition facts for chia seeds
| Nutrient | Per 100 g | Per 1 oz |
|---|---|---|
| Calories | 486 kcal | 136.1 kcal |
| Protein | 16.5 g | 4.6 g |
| Carbohydrate | 42.1 g | 11.8 g |
| Fat | 30.7 g | 8.6 g |
| Fiber | 34.4 g | 9.6 g |
| Saturated fat | 3.3 g | 0.9 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for chia seeds — per 100 g and per portion.
Vitamins and minerals in chia seeds
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 2.7 mg | 118% |
| Copper | 0.92 mg | 102% |
| Selenium | 55.2 µg | 100% |
| Magnesium | 335 mg | 80% |
| Phosphorus | 860 mg | 69% |
| Niacin (B3) | 8.8 mg | 55% |
| Thiamin (B1) | 0.62 mg | 52% |
| Calcium | 631 mg | 49% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common chia seeds servings
How many calories in a portion of chia seeds — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 136.1 kcal | 4.6 g | 11.8 g | 8.6 g |
| 100 g (100 g) | 486 kcal | 17 g | 42 g | 31 g |
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Frequently asked questions
How many calories are in chia seeds?
Chia seeds has 486 calories per 100 grams. A typical serving of 1 oz (28 g) has about 136.1 calories.
How much protein is in chia seeds?
Chia seeds contains 16.5 g of protein per 100 g, or about 4.6 g per 1 oz.
Is chia seeds a good source of protein?
Chia seeds provides 16.5 g of protein per 100 g — about 13% of its calories come from protein.
How much fiber does chia seeds have?
Chia seeds has 34.4 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these chia seeds calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170554 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
