How healthy are chia seeds?
Are chia seeds healthy? Yes, for most people. Chia seeds score 67/100 on the HowHealthyIs Score: 100 g provide 486 kcal, 34 g fiber and 335 mg magnesium. Two tablespoons give about 8 g of fiber plus calcium and magnesium, which is a lot for such a small portion. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chia seeds rank higher than 67% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber25%
- Magnesium16%
- Calcium10%
- Iron9%
- Protein7%
- Potassium2%
- Vitamin E1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 70 minus 4 = 67. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chia seeds?
Calories58kcal
Protein2g
Carbohydrates5.1g
Fat3.7g
Fiber4.1g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 486 kcal | 58 kcal | |
| Protein | 17 g | 2 g | 4% |
| Carbohydrates | 42 g | 5.1 g | 2% |
| Fiber | 34 g | 4.1 g | 15% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 31 g | 3.7 g | 5% |
| Saturated fat | 3.3 g | 0.4 g | 2% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1.6 mg | 0.2 mg | 0% |
| Vitamin E | 0.5 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 631 mg | 76 mg | 6% |
| Iron | 7.7 mg | 0.9 mg | 5% |
| Potassium | 407 mg | 49 mg | 1% |
| Magnesium | 335 mg | 40 mg | 10% |
| Sodium | 16 mg | 1.9 mg | 0% |
Source: USDA FoodData Central, "Seeds, chia seeds, dried" (FDC 170554). Values rounded.
Why are chia seeds good for you?
- 4.1 g fiber in 1 tbsp, 15% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Overnight puddings and oatmeal
- Thickening smoothies
What should you watch out for?
- Start with small amounts and drink water; the fiber can cause bloating if you are not used to it.
Similar foods
Chia seeds are already one of the most nutrient-dense nuts and seeds we cover.
How do chia seeds compare?
Common questions about chia seeds
How many calories are in chia seeds?
100 g of chia seeds has 486 kcal. A typical portion, 1 tbsp (12 g), has about 58 kcal.
How much protein is in chia seeds?
Chia seeds have 17 g of protein per 100 g, or about 2 g in 1 tbsp.
Are chia seeds good for weight loss?
Chia seeds are fairly calorie-dense (486 kcal per 100 g), so portion size matters more than the food itself. 1 tbsp is about 58 kcal.