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Nutrition database · Seeds

Chia Seed Nutrition Facts, Fiber and Calories

An ounce of dried chia seeds (28.4 g) has 138 calories, 9.8 g of fiber, 4.7 g of protein and 8.7 g of fat, most of it polyunsaturated. USDA lists chia only by weight, so this page uses an ounce as the serving.

Default serving
1 oz (28.4 g)
Use chia seeds in a recipeMore Seeds

Chia Seeds Nutrition Facts label

Nutrition Facts 1 serving per container Serving size 1 oz (28.4g) Amount per serving Calories 140 % Daily Value* Total Fat 9g 11% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 12g 4% Dietary Fiber 10g 35% Total Sugars 0g Includes 0g Added Sugars 0% Protein 5g Vitamin D 0mcg 0% Calcium 180mg 14% Iron 2.2mg 12% Potassium 115mg 2% The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. *

FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.

Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.

1 oz (28.4 g)

At a glance

Calories
138
Protein
4.7 g · 9%
Total carbohydrate
11.9 g · 4%
Total fat
8.7 g · 11%
Dietary fiber
9.8 g · 35%
Total sugars
–
Sodium
4.5 mg · 0%
Use chia seeds in a recipe

Opens the free label generator with this amount of chia seeds already added. Add the rest of your ingredients and the label updates as you go.

All nutrients for this serving
1 oz (28.4 g)
NutrientPer serving% DV*Per 100 g
Calories and macronutrients
Calories138486
Total fat8.7 g11%30.7 g
Saturated fat0.9 g5%3.33 g
Trans fat<0.1 g0.14 g
Monounsaturated fat0.7 g2.31 g
Polyunsaturated fat6.7 g23.7 g
Cholesterol0 mg0%0 mg
Sodium4.5 mg0%16 mg
Total carbohydrate11.9 g4%42.1 g
Dietary fiber9.8 g35%34.4 g
Total sugarsnot reported
Added sugars0 g0%0 g
Protein4.7 g16.5 g
Vitamins
Vitamin Dnot reported
Vitamin Anot reported
Vitamin C0.45 mg1%1.6 mg
Vitamin E0.14 mg1%0.5 mg
Vitamin Knot reported
Thiamin (B1)0.18 mg15%0.62 mg
Riboflavin (B2)<0.1 mg4%0.17 mg
Niacin (B3)2.5 mg16%8.83 mg
Vitamin B6not reported
Folate (DFE)not reported
Vitamin B120 mcg0%0 mcg
Cholinenot reported
Minerals
Calcium179 mg14%631 mg
Iron2.2 mg12%7.72 mg
Potassium115 mg2%407 mg
Magnesium95 mg23%335 mg
Phosphorus244 mg20%860 mg
Zinc1.3 mg12%4.58 mg
Copper0.26 mg29%0.92 mg
Manganese0.77 mg34%2.72 mg
Selenium16 mcg28%55.2 mcg
Other
Water1.6 g5.8 g

* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.

Chia Seeds nutrition by serving size

Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.

ServingWeightCaloriesTotal carbohydrateProteinTotal fatDietary fiberTotal sugars
1 oz28.4 g13811.9 g4.7 g8.7 g9.8 g–
15 g15 g736.3 g2.5 g4.6 g5.2 g–
100 g100 g48642.1 g16.5 g30.7 g34.4 g–

How many calories are in chia seeds?

An ounce of chia seeds (28.4 g) has 138 calories. 100 g has 486 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 140.

How much fiber is in chia seeds?

An ounce of chia seeds (28.4 g) has 9.8 g of fiber, 35% of the Daily Value. 100 g has 34.4 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.

How much protein is in chia seeds?

An ounce of chia seeds (28.4 g) has 4.7 g protein, 9% of the 50 g Daily Value. 100 g has 16.5 g. That is below the 10% DV a serving needs for a "good source" claim.

How much fat is in chia seeds?

An ounce of chia seeds (28.4 g) has 8.7 g total fat: 0.9 g saturated, 0.7 g monounsaturated and 6.7 g polyunsaturated.

How much calcium is in chia seeds?

An ounce of chia seeds (28.4 g) has 179 mg of calcium, 14% of the Daily Value. 100 g has 631 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.

Chia Seeds nutrition per 100 grams

100 g of chia seeds has 486 calories, 16.5 g protein, 42.1 g carbohydrate, 34.4 g fiber and 30.7 g fat.

Where the calories in chia seeds come from

About 33% of the calories in chia seeds come from carbohydrate, 54% from fat and 13% from protein (Atwater factors of 4, 9 and 4 calories per gram).

What are chia seeds?

Chia seeds come from Salvia hispanica, a plant in the mint family native to central and southern Mexico and Guatemala. The tiny seeds are black, gray or white; the colors are used interchangeably in recipes. Their outer layer forms a gel when wet, so soaked chia thickens whatever liquid it sits in.

The USDA record on this page is for dried whole seeds. It does not report sugars, vitamin A or folate for chia, so those rows show as not reported rather than zero.

How are chia seeds used?

  • Puddings: stirred into milk or a plant milk and left to set into a spoonable pudding.
  • Egg replacer: mixed with water and rested until gelled, then used in place of an egg in muffins, pancakes and quick breads.
  • Thickener: stirred into mashed fruit for a quick jam, or into smoothies and overnight oats for body.
  • Topping and baking: sprinkled dry over yogurt, salads and cereal, or mixed into bread and cracker doughs for crunch.

Simple chia seed recipes

Chia pudding

Whisk chia seeds into milk or almond milk with a little honey, wait a few minutes, whisk again to break up clumps, then chill until thick. Top with fruit.

Chia Seeds · Almond Milk · Honey · Mango

Overnight oats with chia

Stir oats, chia and Greek yogurt into milk and refrigerate overnight; the chia makes the mix thicker than oats alone.

Oats · Chia Seeds · Greek Yogurt · Blueberries

Quick strawberry chia jam

Mash warm cooked strawberries with a little honey, stir in chia seeds and let it set in the refrigerator.

Strawberry · Chia Seeds · Honey

Labeling a product made with chia seeds

Weigh chia dry, before soaking, and enter that weight in the label generator; the water it absorbs adds weight but no calories. Because USDA reports no sugars value for chia, check your supplier's specification sheet for total sugars, since a Nutrition Facts panel has to declare them. For a pudding or a baked good, set servings from the finished product and look up its category in the RACC lookup.

Chia Seeds nutrition label for Canada, the EU and the UK

The same serving of chia seeds, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.

Frequently asked questions about chia seeds

How many calories are in a tablespoon of chia seeds?
USDA does not list a tablespoon for chia, and spoon weights vary with how the seeds settle. An ounce (138 calories) is roughly two to three level tablespoons. For an exact figure, weigh a tablespoon of your seeds and enter the grams in the serving box above.
How many net carbs are in chia seeds?
An ounce has 11.9 g of total carbohydrate, and 9.8 g of that is fiber, so very little is left after subtracting fiber. "Net carbs" is not a term defined for Nutrition Facts labels; the panel lists total carbohydrate and fiber.
Do soaked chia seeds have the same calories?
Yes. Soaking adds water, which has no calories, so a tablespoon of chia has the same calories dry or gelled. Soaked chia weighs much more, though, so always count the dry weight.
How much omega-3 is in chia seeds?
An ounce of chia has 6.7 g of polyunsaturated fat, and most of it is alpha-linolenic acid (ALA), the omega-3 fat found in plants. That share is what makes chia one of the more concentrated plant sources of ALA.
Chia seeds vs flax seeds: which is more nutritious?
They are close. Chia has more fiber and calcium per gram, while flaxseed has somewhat more calories and more ALA omega-3. Flax is usually eaten ground, while chia is used whole.
How many calories are in 100 g of chia seeds?
100 g of chia seeds has 486 calories, 16.5 g protein, 42.1 g carbohydrate and 30.7 g fat.
How much protein is in chia seeds?
An ounce of chia seeds (28.4 g) has 4.7 g protein, 9% of the 50 g Daily Value. 100 g has 16.5 g.
What is a serving of chia seeds?
This page defaults to 1 oz (28.4 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for chia seeds.
Can I use chia seeds in a Nutrition Facts label calculation?
Yes. Open the generator with chia seeds added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.

Often compared or used with chia seeds

More in Seeds

Tools and guides for labeling chia seeds

If you make and sell a product that contains chia seeds, these free tools cover the next steps.

Source and method

Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170554: "Seeds, chia seeds, dried". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.

SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗

Make a Nutrition Facts label with chia seeds

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Use chia seeds in a recipe