Chia Seeds
Per serving: 1 oz chia seeds (28g)
About Chia Seeds
One ounce of chia seeds provides approximately 138 calories, 4.7 grams of protein, 11.9 grams of carbohydrate, 8.7 grams of fat, and 9.8 grams of fiber. Because most of the carbohydrate is fiber, the serving contains only about 2.1 grams of net carbohydrate and produces a negligible glycemic load.
Chia seed nutrition is rich in alpha-linolenic acid, fiber, calcium, magnesium, phosphorus, manganese, selenium, copper, iron, and zinc. Chia also provides plant protein, although it should be part of a varied protein intake rather than the sole protein source.
When mixed with liquid, chia absorbs water and forms a gel that increases food volume and can improve satiety. Stir it into yogurt, oatmeal, smoothies, or chia pudding, but measure portions because the seeds remain calorie-dense despite their high fiber content.
At-a-Glance Stats
Macronutrient Breakdown
138 kcal
Total calories per 1 oz chia seeds (28g)
Protein
Builds & repairs muscle tissue
9% of typical daily value
Carbohydrates
Primary fuel source for energy
12% of typical daily value
Total Fat
Supports hormones & nutrient uptake
17% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
33% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Chia seeds provide an exceptionally high amount of fiber, supporting bowel regularity, gut microorganisms, and prolonged fullness.
- 2
They are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid used in cell membranes and converted only partially to EPA and DHA.
- 3
Calcium, magnesium, and phosphorus contribute to bone structure, muscle contraction, nerve signaling, and energy metabolism.
- 4
Their gel-forming soluble fiber can slow digestion and reduce the glycemic impact of a mixed meal.
- 5
Chia seeds provide plant protein, manganese, selenium, copper, iron, and zinc in a compact serving.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Soak chia seeds in sufficient liquid or mix them thoroughly into moist foods before eating, especially if swallowing difficulties are present. Increase portions gradually and drink adequate fluids because nearly ten grams of fiber in one ounce may cause discomfort when introduced suddenly.
Diet Compatibility
Frequently Asked Questions
How many calories are in Chia Seeds?›
Chia Seeds contains 138 calories per 1 oz chia seeds (28g). This includes 4.7g protein (18.8 kcal), 11.9g carbohydrates (47.6 kcal), and 8.7g fat (78.3 kcal).
How much protein does Chia Seeds have?›
Chia Seeds provides 4.7g of protein per 1 oz chia seeds (28g).
Is Chia Seeds good for weight loss?›
Chia seeds provide plant protein, manganese, selenium, copper, iron, and zinc in a compact serving. With 138 calories per serving, it can fit well within a calorie-controlled diet.