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Chia seeds (dried)
Nuts, Seeds & Legumes

Chia seeds (dried) nutrition facts

Per 1 tbsp ยท 12 g

Calories
58
3%
of a 2,000 cal day
  • Protein
    2g
    13% of calories
  • Carbs
    5.1g
    33% of calories
  • Fat
    3.7g
    54% of calories
Portion
  • โœ“ Low saturated fat
  • โœ“ Sodium free
  • โœ“ Cholesterol free

At a glance

One serving of Chia seeds (dried) (1 tbsp, 12 g) has 58 calories, with 2 g of protein, 5.1 g of carbohydrates and 3.7 g of fat. Most of its energy comes from fat (54% of calories).

Per 100 g
486cal
high energy density
Protein per 100 cal
3.4g
Net carbs
1g
carbs minus fiber
Fiber
4.1g

High in

20%+ of the daily value

Nothing notable

Good source of

10โ€“19% of the daily value

  • Dietary fiber15%
  • Iron12%
  • Magnesium10%
  • Phosphorus15%
  • Copper12%
  • Manganese14%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 tbsp (12 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin C0.2 mg
0%
Vitamin E0.1 mg
0%
Thiamine0.1 mg
6%
Riboflavin (B2)0 mg
2%
Niacin1 mg
7%
Folate (B9)6 ฮผg
1%
Vitamin B120 ฮผg
0%

Minerals

NutrientAmount% Daily Value
Calcium76 mg
8%
Iron1 mg
12%
Potassium49 mg
1%
Magnesium40 mg
10%
Phosphorus103 mg
15%
Zinc1 mg
5%
Copper0.1 mg
12%
Manganese0.3 mg
14%
Selenium7 ฮผg
12%
Full breakdown ยท 23 more nutrients
NutrientAmount% Daily Value
Alanine0.1 gโ€”
Alpha Linolenic Acid (ALA)2 gโ€”
Arginine0.3 gโ€”
Aspartic acid0.2 gโ€”
Cystine0 gโ€”
Glutamic acid0.4 gโ€”
Glycine0.1 gโ€”
Histidine0.1 gโ€”
Isoleucine0.1 gโ€”
Leucine0.2 gโ€”
Lysine0.1 gโ€”
Methionine0.1 gโ€”
Monounsaturated fats0.3 gโ€”
Phenylalanine0.1 gโ€”
Polyunsaturated fats3 gโ€”
Proline0.1 gโ€”
Serine0.1 gโ€”
Threonine0.1 gโ€”
Total omega 32 gโ€”
Total omega 61 gโ€”
Tryptophan0.1 gโ€”
Tyrosine0.1 gโ€”
Valine0.1 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 58 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 11min
    Walking (3.5 mph)
  • 7min
    Cycling (moderate)
  • 5min
    Running (6 mph)
  • 8min
    Swimming laps

Common questions

How many calories are in Chia seeds (dried)?

One serving of Chia seeds (dried) (1 tbsp) has 58 calories, which works out to 486 calories per 100 g. That is about 2.9% of a 2,000-calorie day.

Are Chia seeds (dried) high in protein?

Not especially. It has 2 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Chia seeds (dried) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ€“50 g per day.

How much sodium is in Chia seeds (dried)?

1.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

Recipes with chia seeds

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