Chia seeds: nutrition facts & data
Nutrition facts per 100g |
Chia seeds |
avg Nuts and seeds without shells[1]
|
---|---|---|
Calories (kcal) | 439.0 | 542.9 |
Fat (g) | 31.0 | 45.8 |
Protein (g) | 19.0 | 15.8 |
Carbohydrates (g) | 4.0 | 11.5 |
Mono- & Di-Saccharides (g) | 0.0 | 11.5 |
Polysaccharides (g) | 4.0 | 11.5 |
Fibers (g) | 34.0 | 11.1 |
Sodium (mg) | 15.0 | 105.9 |
Water (g) | 8.0 | 12.8 |
Breakdown in percent (%) of total calories
An average portion size (20g) of Chia seeds contain:
- 87.8 Calories
- 6.2g of Fat
- 3.8g of Protein
- and 0.8g of Carbs
- 3.0mg of sodium - 0.0% of the RDA for sodium.
- 67.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
- 0.9mg of Zinc - 0.1% of the RDA for Zinc.
- 1.5mg of Iron - 0.1% of the RDA for Iron.
- 81.0mg of Potassium - 0.0% of the RDA for Potassium.
- 0.2mg of Vitamin C - 0.0% of the RDA for Vitamin C.
- No Vitamin B12
For every gram of carbs in Chia seeds you get
- 4.75 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
- 7.75 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
- 8.50 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)
Nutrient distribution per gram
What vitamins are in Chia seeds?
Vitamins per 100g |
Chia seeds |
avg[1]
|
---|---|---|
Vitamin C (mg) | 1.0 | 3.3 |
Vitamin E (mg) | 0.5 | 7.5 |
Vitamin B1 / Thiamine (mg) | 0.6 | 0.5 |
Vitamin B2 (mg) | 0.2 | 0.2 |
Vitamin B6 (mg) | 0.0 | 0.3 |
Vitamin B9 / Folate (μg) | 0.0 | 63.1 |
Vitamin B12 (μg) | 0.0 | 0.0 |
Retinol (μg) | 0.0 | 0.0 |
beta-Carotene (μg) | 30.0 |
Are Chia seeds rich in vitamins?
The following chart displays the amount of vitamins per portion Size (20g) for Chia seeds of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Chia seeds
Minerals per 100g |
Chia seeds |
avg[1]
|
---|---|---|
Magnesium (mg) | 335.0 | 190.6 |
Zinc (mg) | 4.6 | 3.2 |
Sodium (mg) | 15.0 | 105.9 |
Calcium (mg) | 630.0 | 191.0 |
Iron (mg) | 7.7 | 4.2 |
Potassium (mg) | 405.0 | 621.5 |
Phosphorus (mg) | 860.0 | 418.8 |
Are Chia seeds high in minerals?
Again, for every mineral contained in Chia seeds we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Chia seeds
4.0% of Chia seeds are carbs, per serving of 20g that makes 0.8g of carbs.
Monosachharides and polysaccharides
Sugars per 100g |
Chia seeds |
avg[1]
|
---|---|---|
Monosaccharides (g) | 0.0 | 3.4 |
Polysaccharides (g) | 4.0 | 8.0 |
Total carbs (g) | 4.0 | 11.5 |
How high are the Glycemic Index and the Glycemic Load for Chia seeds?
The Glycemic Index of Chia seeds is 1, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.
Allergens in Chia seeds
- are Gluten free
- have no Lactose
- no Fructose
Fatty acids and cholesterol in Chia seeds
Of the 31.0g total fat per 100g in Chia seeds, 3.3g are saturated fatty acids (SFA), 23.6g are monounsaturated fatty acids (MUFA) and 2.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.