Chia seeds

138 calories in 1 oz (28.3 g). Per 100 g, protein: 16.5 g, carbohydrates: 42.1 g, fat: 30.7 g.

Among the other records in Nuts and seeds, per 100 g: the most fiber of them, and the most calcium of them.

Chia seeds vs flaxseed →Compare with another food →

Serving
1
= 28.3 g
138KCAL
Where the calories come from

Chia seeds, 1 oz

138 calories

  • Protein4.7 g13% of calories
  • Carbs11.9 g33% of calories

    incl. 9.7 g fiber · 0.44 g sugars

  • Fat8.7 g54% of calories

Nutrition Facts

Serving size1 oz (28.3 g)
Amount per serving
Calories138
% Daily Value*
Total Fat 8.7 g11%
Saturated Fat 0.94 g5%
Cholesterol 0 mg0%
Sodium 4.5 mg0%
Total Carbohydrate 11.9 g4%
Dietary Fiber 9.7 g35%
Total Sugars 0.44 g
Protein 4.7 g
Vitamin D 0 mcg0%
Calcium 179 mg14%
Iron 2.2 mg12%
Potassium 115 mg2%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Niacin (B3)16% 2.5 mg
  • Thiamin (B1)15% 0.18 mg
  • Vitamin B67% 0.11 mg
  • Choline4% 22.3 mg
  • Riboflavin (B2)4% 0.048 mg
  • Folate3% 13.9 µg
  • Vitamin E1% 0.14 mg
  • Vitamin K1% 1 µg
  • Vitamin C1% 0.45 mg

Little or none: Vitamin A, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper29% 0.26 mg
  • Selenium28% 15.6 µg
  • Magnesium23% 94.8 mg
  • Phosphorus19% 243 mg
  • Calcium14% 179 mg
  • Iron12% 2.2 mg
  • Zinc12% 1.3 mg
  • Potassium2% 115 mg

Little or none: Sodium.

How it compares

Against other records in Nuts and seeds, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Highest of all

    Same value as 0 of 77 other records.

    leastmost

  • Calcium

    Highest of all

    Same value as 0 of 77 other records.

    leastmost

  • Iron

    Higher than 95%

    Same value as 0 of 77 other records.

    leastmost

  • Sugars

    Lower than 92%

    Same value as 1 of 77 other records.

    leastmost

  • Total fat

    Lower than 90%

    Same value as 0 of 77 other records.

    leastmost

  • Calories

    Lower than 88%

    Same value as 0 of 77 other records.

    leastmost

Questions

How many calories are in chia seeds?
1 oz (28.3 g): 138 calories; protein: 4.7 g, carbohydrates: 11.9 g, fat: 8.7 g.
How much protein is in chia seeds?
16.5 g per 100 g. Its estimated share of calories is 14%, using 4 kcal per gram of protein.
How many net carbs are in chia seeds?
7.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water5.8 g
Energy486 kcal
Protein16.5 g
Total lipid (fat)30.7 g
Carbohydrate, by difference42.1 g
Fiber, total dietary34.4 g
Total Sugars1.6 g
Calcium, Ca631 mg
Iron, Fe7.7 mg
Magnesium, Mg335 mg
Phosphorus, P860 mg
Potassium, K407 mg
Sodium, Na16 mg
Zinc, Zn4.6 mg
Copper, Cu0.92 mg
Selenium, Se55.2 µg
Vitamin C, total ascorbic acid1.6 mg
Thiamin0.62 mg
Riboflavin0.17 mg
Niacin8.8 mg
Vitamin B-60.39 mg
Folate, total49 µg
Folic acid0 µg
Folate, food49 µg
Folate, DFE49 µg
Choline, total78.7 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.5 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)3.7 µg
Fatty acids, total saturated3.3 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.03 g
SFA 16:02.2 g
SFA 18:00.91 g
Fatty acids, total monounsaturated2.3 g
MUFA 16:10.029 g
MUFA 18:12.2 g
MUFA 20:10.046 g
MUFA 22:10.013 g
Fatty acids, total polyunsaturated23.7 g
PUFA 18:25.8 g
PUFA 18:317.8 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707590, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.