Chia Seeds: Calories, Nutrition Facts, and Health Benefits (2026)

Chia seeds provide 136 calories per 1 oz (28 g), along with 9.6 g of fiber and 4.6 g of protein. They are low in sugar, containing 0 g, and are notable for their omega-3 fatty acids, making them a nutrient-dense choice.

This page explores the nutritional profile of chia seeds, focusing on their benefits and how they fit into various dietary goals. We will examine their calorie content, macronutrient breakdown, and health implications.

Chia Seeds Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for chia seeds per 1 oz (28 g) and per 100 g. This information highlights their key nutrients and overall health benefits.

Values are for 1 oz (28 g, about 2.5 tbsp).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	136	486	7%
Protein	4.6 g	16.5 g	9%
Carbohydrates	11.8 g	42.1 g	4%
Fiber	9.6 g	34.4 g	34%
Sugar	0.0 g	0.0 g	-
Fat	8.6 g	30.7 g	11%
Vitamin C	0.4 mg	1.6 mg	0%
Potassium	114 mg	407 mg	2%
Saturated Fat	0.9 g	3.3 g	5%
Calcium	177 mg	631 mg	14%
Magnesium	94 mg	335 mg	22%
Iron	2.16 mg	7.70 mg	12%

About 33% of chia seeds calories come from carbohydrates, 13% from protein and 54% from fat.

Chia Seeds by Health Goal

In this section, we assess chia seeds based on common dietary goals. The by-goal ratings provide insights into how they can fit into specific nutritional plans.

Goal	Rating	Why
Weight loss	Fair	136 calories per serving, with 9.6 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Excellent	9.6 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (4.6 g); best as a vitamin-rich choice, not a protein source

Chia Seeds and Blood Sugar

Glycemic index: 30. Glycemic load: 1 per serving.

Chia Seeds is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Chia Seeds Compares to Other Nuts and Seeds

The comparison table below allows you to see how chia seeds stack up against other nuts and seeds. This information can help inform your choices based on nutritional needs.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Chia Seeds	486	16.5	30.7	34.4
Flaxseed	534	18.3	42.2	27.3
Hemp Seeds	553	31.6	48.8	4.0
Pumpkin Seeds	559	30.2	49.0	6.0

Chia Seeds Myths, Checked

Chia seeds give you fish-level omega-3 , Misleading. Chia has ALA, which converts poorly to the EPA and DHA in fish.

Chia seeds melt belly fat , False. They are filling thanks to fiber, but no seed targets fat loss.

How to Track Chia Seeds

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing chia seeds beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log chia seeds accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of chia seeds?

One ounce of chia seeds contains 136 calories. This calorie content makes them a relatively calorie-dense food, which can be beneficial in moderation.

Is chia seeds good for weight loss?

Chia seeds can be good for weight loss due to their high fiber content, which is 9.6 g per ounce. This fiber helps promote feelings of fullness, potentially aiding in weight management.

Can people with diabetes eat chia seeds?

People with diabetes can eat chia seeds, as they have a low glycemic index and contain 0 g of sugar. Their high fiber content also helps stabilize blood sugar levels.

How much fiber is in chia seeds?

Chia seeds are high in fiber, providing 9.6 g per ounce. This significant fiber content contributes to digestive health and can aid in maintaining a healthy weight.

Is chia seeds high in sugar?

Chia seeds are not high in sugar, containing 0 g per serving. This makes them a suitable option for those looking to reduce sugar intake.

How do you eat chia seeds?

Chia seeds can be eaten in various ways, such as adding them to smoothies, yogurt, or oatmeal. They can also be soaked in water to create a gel-like consistency.

Key Takeaways

• Chia seeds contain 136 calories per 1 oz (28 g).
• They provide 9.6 g of fiber, promoting digestive health.
• Chia seeds have 0 g of sugar, making them low in carbohydrates.
• They are a good source of omega-3 fatty acids.
• Chia seeds contain 4.6 g of protein per ounce.
• They are versatile and can be added to various dishes.