Source: USDA FDCFDC ID: 2707590

Chia Seeds: Nutrition Facts & Health Benefits Explained

Nutrition values per 100g serving

486 kcal

Calories

16.5 g

Protein

30.7 g

Total Fat

42.1 g

Carbs

Chia seeds are tiny, nutrient-dense powerhouses that have become a staple in modern wellness diets. Despite their small size, these seeds are packed with essential fatty acids, fiber, and minerals that support overall health.

Health Benefits

Digestive Health Support

With 34.4g of fiber per 100g, chia seeds promote healthy digestion and help maintain regularity.

Heart Health

High levels of polyunsaturated fatty acids, particularly omega-3 (ALA), contribute to cardiovascular well-being.

Bone Strength

The impressive calcium and phosphorus content supports bone density and skeletal structural integrity.

Sustained Energy

The balance of protein and healthy fats helps provide long-lasting energy without blood sugar spikes.

Nutrition Summary

Per 100g, chia seeds offer a robust nutritional profile containing 486 kcal, 16.5g of protein, and a massive 34.4g of dietary fiber. They are an excellent plant-based source of polyunsaturated fats, specifically alpha-linolenic acid (17.8g), and are rich in essential minerals including calcium (631mg), phosphorus (860mg), and magnesium (335mg). With virtually no sugar and zero cholesterol, they provide a clean, nutrient-dense addition to any meal plan.

Quick Facts

Fiber

34.4g per 100g

Protein

16.5g per 100g

Calcium

631mg per 100g

Omega-3 (ALA)

17.8g per 100g

Who Should Eat This?

Chia seeds are ideal for athletes, vegans, and health-conscious individuals looking to boost their daily intake of fiber, minerals, and plant-based protein.