Seeds · SOURCE-BASED NUTRITION
Chia Seeds nutrition facts
Dried
Small edible seeds that absorb liquid and form a gel. Composition varies by crop and source.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 486 kcal | — |
| Protein | 16.5 g | 33.1% |
| Carbohydrate | 42.1 g | 15.3% |
| Total fat | 30.7 g | 39.4% |
| Dietary fiber | 34.4 g | 123% |
| Potassium | 407 mg | 8.7% |
| Calcium | 631 mg | 48.5% |
| Magnesium | 335 mg | 79.8% |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Dietary fiber (123% DV), Magnesium (79.8% DV) and Calcium (48.5% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Dietary fiber: digestion and fullness
This amount provides 34.4 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 335 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCalcium: bones, muscles and nerves
This amount provides 631 mg. Calcium helps form bones and teeth and supports normal muscle, nerve and blood-vessel function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Dietary fiber
This amount provides 34.4 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceREVIEWED SAFETY RECORDS
Cautions & side effects
Use care when swallowing dry seeds
Chia absorbs liquid and expands. People with swallowing difficulty should seek individualized guidance before use.
Relevant to: People with swallowing difficulties and Young children without appropriate preparationEVERYDAY USE
Best time & practical use
TimingThere is no established universal best time. Start with a manageable portion and adequate fluid.
Practical useSoak or mix into yogurt, milk, oats, or beverages. Do not confuse chia with basil seeds.
SeasonShelf-stable when stored correctly
TRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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