Chia Seeds Calories & Nutrition Facts
Exceptional fiber and omega-3 content, absorbs water to create gel that aids satiety.
Quick answer
How many calories are in Chia Seeds?
Chia Seeds has 486 calories per 100g. A 1 oz (28g) has about 136 calories. It is a calorie-dense food, with most calories coming from fat.
Practical Portion Guide for Chia Seeds
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 136 kcal | 4.8g | 11.8g | 2.2g | 8.7g |
| 50g snack portion | 243 kcal | 8.5g | 21.0g | 4.0g | 15.5g |
| 100g reference | 486 kcal | 17.0g | 42.0g | 8.0g | 31.0g |
| 200g larger portion | 972 kcal | 34.0g | 84.0g | 16.0g | 62.0g |
Small measuring differences matter for calorie-dense foods. Weighing the portion is more reliable than estimating by handfuls or spoons.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 1 (Low)
How Chia Seeds Fits Into a Diet
Chia Seeds is a calorie-dense option that can add flavor, fats, and texture without a large food volume.
Pair with a higher-volume food such as fruit, vegetables, yogurt, or oats when you want the flavor without overshooting calories.
Roasting method, added oils, salt, sweeteners, and brand formulas can change calories and sodium compared with the reference value.
Plan Around Chia Seeds
Healthy Snacks for Weight Loss
Plan snack portions when foods like Chia Seeds are easy to over-pour.
Empty Calories Guide
Separate filling snacks from calorie-dense extras that do not keep you full.
Keto Diet Guide
Check how low-carb foods like Chia Seeds fit within a ketogenic day.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
Compare Chia Seeds With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
| Cashews | 553 kcal | 18g | 30g | 44g | 3.3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Chia Seeds: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Chia Seeds?
Chia Seeds contains 486 calories per 100g serving. This includes 68 calories from protein, 168 calories from carbohydrates, and 279 calories from fat.
Is Chia Seeds good for weight loss?
Chia Seeds is calorie-dense at 486 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Chia Seeds?
Chia Seeds contains 17g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Chia Seeds?
Track Chia Seeds by grams when precision matters. A practical starting point is 1 oz (28g), which is about 136 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Chia Seeds keto-friendly?
Yes, Chia Seeds is keto-friendly with only 42g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Chia Seeds good for diabetics?
Chia Seeds is generally suitable for people with diabetes with a glycemic index of 1. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Chia Seeds?
Chia Seeds is a good source of vitamins B1, B3, Folate, B2 and minerals including Calcium, Manganese, Phosphorus, Magnesium, Copper. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Chia Seeds?
Calorique standardizes Chia Seeds nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Walnuts
654 cal · 15g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
Sunflower Seeds
584 cal · 21g protein per 100g
Sesame Seeds
573 cal · 18g protein per 100g