Grains

Chia Seeds Nutrition Facts

Chia Seeds are a dried food with much of its original water removed, which concentrates its flavor and nutrients. They provide protein, dietary fiber, monounsaturated fat, and polyunsaturated fat.

Calories517

Protein17 g

Carbs38.3 g

Fat32.9 g

ProteinCarbsFat

Nutrition for 100 g

Calories517 kcal

Protein17 g

Total Fat32.9 g

Carbohydrates38.3 g

Fiber34.4 g

Sodium0 mg

Total SugarsNot reported

Source: USDA FoodData Central, record 2710819

Nutrients

Full nutrient profile

Proximates

Water7.451 g

Nitrogen3.21 g

Protein17.013 g

Total lipid (fat)32.89 g

Ash4.373 g

Carbohydrates

Carbohydrate, by difference38.273 g

Starch0 g

Fiber, total dietary34.4 g

Minerals

Calcium, Ca595.4 mg

Iron, Fe6.043 mg

Magnesium, Mg326.3 mg

Phosphorus, P691.3 mg

Potassium, K642.1 mg

Sodium, Na0 mg

Zinc, Zn5.556 mg

Copper, Cu1.566 mg

Manganese, Mn7.558 mg

Selenium, Se55.2 ug

Vitamins and other components

Thiamin0.5 mg

Niacin8.678 mg

Vitamin B-60.2024 mg

Biotin14.51 ug

Vitamin A, IU54 iu

Vitamin C, total ascorbic acid1.6 mg

Riboflavin0.17 mg

Folate, total49 ug

Folate, food49 ug

Vitamin E (alpha-tocopherol)0.5 mg

Vitamin B-120 ug

Lipids

PUFA 18:2 n-6 c,c5.835 g

PUFA 18:3 n-3 c,c,c (ALA)17.83 g

Fatty acids, total trans0.14 g

Fatty acids, total saturated3.33 g

MUFA 16:10.029 g

MUFA 18:12.203 g

PUFA 18:25.835 g

PUFA 18:317.83 g

Fatty acids, total monounsaturated2.309 g

Fatty acids, total polyunsaturated23.665 g

SFA 16:02.17 g

SFA 18:00.912 g

MUFA 17:10 g

SFA 17:00.063 g

SFA 14:00.03 g

SFA 22:00.032 g

MUFA 14:10.03 g

SFA 20:00.093 g

SFA 15:00.03 g

MUFA 20:10.046 g

Cholesterol0 mg

Amino acids

Tryptophan0.436 g

Threonine0.709 g

Methionine0.588 g

Phenylalanine1.016 g

Tyrosine0.563 g

Alanine1.044 g

Glutamic acid3.5 g

Glycine0.943 g

Proline0.776 g

Isoleucine0.801 g

Leucine1.371 g

Lysine0.97 g

Cystine0.407 g

Valine0.95 g

Arginine2.143 g

Histidine0.531 g

Aspartic acid1.689 g

Serine1.049 g

Interesting fact

Five Grams of ALA

One ounce of dried chia seeds holds 5.06 g of alpha-linolenic acid, several times the daily Adequate Intake of 1.6 g for men and 1.1 g for women. Only a limited share of ALA is converted onward to EPA and DHA in the body.

Source: NIH Office of Dietary Supplements

Practical guidance