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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

Diet tags

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

Last updated June 30, 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 336 kcal
  • Protein 22.9 g · typical 8.1 g

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

  • Fibre 34.4 g · typical 9.2 g

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

  • Sugars 0 g · typical 7.5 g

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

  • Fat 33.9 g · typical 6.9 g

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

Learn about chia seed

What are the health benefits of chia seeds?

Chia seeds are an excellent source of omega-3 fatty acids, fiber, protein, and various micronutrients. They can help lower cholesterol, improve heart health, aid in weight loss, and promote digestive health. Additionally, they are rich in antioxidants and may have anti-inflammatory properties.

What are the health risks associated with chia seeds?

Chia seeds are generally safe for consumption, but in some cases, they may cause digestive issues such as bloating or gas, especially if consumed in large quantities or without adequate liquid. Additionally, individuals with certain medical conditions, such as swallowing difficulties or a history of gastrointestinal obstructions, should consult a healthcare professional before consuming chia seeds.

How much chia seed to eat per day?

The recommended daily intake of chia seeds is around 1-2 tablespoons. This amount provides a good balance of essential nutrients and fiber. It's important to ensure you drink plenty of water when consuming chia seeds as they absorb liquid and can expand in the stomach.

Can people be allergic to chia seeds?

Yes, some individuals may be allergic to chia seeds. Symptoms of an allergic reaction can include hives, itching, swelling, and in severe cases, anaphylaxis. If you suspect an allergy to chia seeds, it's important to seek medical advice and consider allergy testing.

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.

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Where the data comes from

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

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