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Chia seed Calories and nutrition facts · Nuts, seeds and dried fruits

138 kcal per serving (30 g)
Carbs
0.06 g
Fibre
10.3 g
Sugars
0 g
Protein
6.9 g
Fat
10.2 g
459 kcal per 100 g
Carbs
0.2 g
Fibre
34.4 g
Sugars
0 g
Protein
22.9 g
Fat
33.9 g

Where the calories come from

Protein 23% Carbs 0% Fat 77%

Chia seed has 138 kcal per serving (30 g), with 0.06 g carbs, 10.3 g fibre, 6.9 g protein and 10.2 g fat. 100 g has 459 kcal.

Share of your daily needs in one serving

How much is too much

About 308 g of chia seed a day reaches the EU safe upper level for copper: 5 mg, the most an adult can have every day without risk of harm. That's 10.3 × serving (30 g).

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Milk free Low gluten No added salt Soy free Unsweetened Vegan

Last updated November 6, 2026 · Where the data comes from

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How it compares with other nuts, seeds and dried fruits

Per 100 g, against the 51 nuts, seeds and dried fruits in our catalog.

  • Calories 459 kcal · typical 348 kcal
  • Fibre 34.4 g · typical 9.5 g

    More fibre than 83% of nuts, seeds and dried fruits.

  • Potassium 407 mg · typical 670 mg

    Less potassium than 88% of nuts, seeds and dried fruits.

  • Protein 22.9 g · typical 8.1 g

    More protein than 82% of nuts, seeds and dried fruits.

  • Sugars 0 g · typical 7.5 g

    Less sugars than 100% of nuts, seeds and dried fruits.

  • Calcium 624 mg · typical 82 mg

    More calcium than 96% of nuts, seeds and dried fruits.

The bar shows this food; the line marks the typical (median) value of the category.

Nutrients in chia seed

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Chia seed in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Fineli USDA
Energy (kcal) 459 472 459 486
Protein (g) 23 22 23 17
Fat (g) 34 33 34 31
Carbohydrates (g) 0.2 3.66 0.2 7.72
Sugars (g) 0 0.47 0 –
Fibre (g) 34 40 34 34

Compare every nutrient across databases

Switch between Nutriely, BLS, Fineli and USDA for all the vitamins, minerals and amino acids of chia seed in the Nutriely app.

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BLS: “Chia seeds” · Fineli: “Chia seed” · USDA: “Seeds, chia seeds, dried”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar nuts, seeds and dried fruits

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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