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Calories in Chia Seeds

Q: How many calories in chia seeds?

Chia seeds have 486 calories per 100g. One tablespoon (14g): 69 kcal. One oz (28g): 138 kcal. Net carbs only 7.7g/100g due to very high fiber.

Updated July 2026 · Source: USDA FoodData Central

486

kcal

per 100g

16.5

Protein

30.7

Fat

42.1

Carbs

34.4

Fiber

138

kcal per 1oz / 2.5 tbsp (28g)

kcal per tablespoon (14g)

138

kcal per oz (28g)

🌿Highest fiber food — 34.4g/100g — 123% DV

🐟Richest plant ALA omega-3 — 17.8g/100g

⚡Magnesium — 80% Daily Value

🦴Calcium — 63% DV — more than milk per 100g

💧Absorbs 10-12× weight in water — extreme satiety

😌Net carbs only 7.7g/100g — keto-friendly

🥜 Calculate Calories for Any Chia Seeds Weight

Weight28g

Nutrition Facts

Per 100g chia seeds

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Chia seeds contain 486 calories per 100g — 69 kcal per tablespoon. The highest fiber content of any commonly available food (34.4g/100g — 123% DV). Richest plant ALA omega-3 (17.8g/100g). Absorb 10-12× their weight in water, forming a gel that creates exceptional satiety. Net carbs only 7.7g/100g — keto-friendly.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	2.72mg	118%
Fiber	34.4g	100%
Calcium	631mg	63%
Phosphorus	860mg	69%
Magnesium	335mg	80%
Iron	7.72mg	43%
Zinc	4.58mg	42%
Niacin	8.83mg	55%
Selenium	55.2µg	100%
Potassium	407mg	9%

Calories in Chia Seeds by Weight

Weight	Calories	Fat	Protein	Net Carbs

Macronutrient Breakdown — per 100g

Fat30.7g · 57% of calories

Protein16.5g · 14% of calories

Carbs42.1g · 18% of calories

Fiber34.4g (in carbs)

Net carbs: 7.7g/100g (most carbs are fiber: 34.4g/100g). Forms gel when wet — absorbs 10-12× weight in water. Richest plant ALA omega-3. GI ~1 — negligible blood sugar impact due to gel formation.

Micronutrient Highlights

🌿

Fiber

34.4g

123% DV

Highest of any food — prebiotic, cholesterol-lowering

🐟

ALA Omega-3

17.8g

Fatty acid

Richest plant source — 4.9g per 1oz

⚡

Magnesium

335mg

80% DV

Second richest plant food after pumpkin seeds

🦴

Calcium

631mg

63% DV

More than milk per 100g

🔬

Phosphorus

860mg

69% DV

Bone and energy

🔴

Iron

7.72mg

43% DV

Non-haem iron

Chia Seed Benefits

Highest Fiber of Any Food

34.4g fiber per 100g (123% DV) — the highest of any commonly available food, exceeding flax seeds (27.3g) and oat bran (17.3g). One oz provides 9.6g — 34% of daily requirement. Primarily soluble fiber (forms gel) that feeds gut bacteria, lowers cholesterol, and stabilises blood sugar.

Water Absorption — Extreme Satiety

Chia absorbs 10-12× its weight in water within 15-30 minutes, forming a thick gel. An RCT found eating chia seeds significantly reduced appetite and food intake at subsequent meals compared to equal-calorie meals without chia. One of the most satiating foods available per calorie.

Richest Plant ALA Omega-3

17.8g ALA per 100g — the richest plant-based omega-3 source, exceeding flax (16.7g) and walnuts (9.1g). One tablespoon provides 2.5g ALA — above the adequate daily intake. For vegans who cannot consume fish, chia seeds are an essential omega-3 source.

Calcium — More Than Milk Per 100g

631mg calcium per 100g — more than milk (113mg) per equal weight. Bioavailability is somewhat lower than dairy (~36%), but the absolute content difference makes chia a significant calcium contributor. One oz provides 177mg (18% DV).

Chia Seeds vs Other Nuts — Comparison

Is Chia Seeds Suitable for Your Diet?

✅

Weight loss

Excellent — extreme satiety from gel

✅

Keto

Yes — 7.7g net carbs/100g

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — negligible GI

✅

Vegan

Yes — egg sub, omega-3, calcium

✅

Vegetarian

Yes

✅

Heart health

Omega-3 + fiber — cardiovascular protection

Related Calculators

TDEE Calculator

Daily calorie needs

Macro Calculator

Fat, protein & carb targets

Frequently Asked Questions

How many calories in chia seeds?

Chia seeds have 486 calories per 100g. One tablespoon (14g): 69 kcal. One oz (28g): 138 kcal. Net carbs only 7.7g/100g due to very high fiber.

Are chia seeds the highest fiber food?

Yes — 34.4g fiber per 100g is the highest of any commonly consumed food. One oz provides 9.6g fiber — 34% of the daily recommendation.

Are chia seeds good for weight loss?

Yes — absorb 10-12× their weight in water to form a viscous gel that dramatically slows gastric emptying. Research shows chia pudding breakfast significantly reduces appetite and subsequent calorie intake.

Are chia seeds keto?

Yes — only 7.7g net carbs per 100g. One tablespoon has 2.1g net carbs. One of the most keto-friendly high-fiber foods.

Do chia seeds have omega-3?

Yes — 17.8g ALA omega-3 per 100g is the richest plant source. ~5-10% converts to EPA/DHA. Not equivalent to fish but essential for vegan diets.

How to eat chia seeds?

Chia pudding (soak overnight), add to smoothies or yogurt, mix into oatmeal, use as egg substitute (1 tbsp + 3 tbsp water = 1 egg). Ground chia has better nutrient bioavailability.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.