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Chia Seeds

Chia Seeds

Everyday

Chia seeds are small, nutrient-dense seeds from the Salvia hispanica plant, historically cultivated by Aztec and Mayan civilizations. When soaked, they develop a distinctive gel-like coating due to their exceptional soluble fiber content, while remaining one of the richest plant sources of omega-3 fatty acids. These gluten-free seeds can be consumed raw, added to liquids for thickening, or used as an egg substitute in vegan baking, providing substantial protein and minerals like calcium in a calorie-efficient form.

Macro Impact

A 2 tbsp serving contains 136 calories, 5g protein, 12g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 136 calories?
Walking3.5 mph, moderate pace
32 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size2 tbsp (28 g)
Amount per serving
Calories136
% Daily Value*
Total Fat9g
11%
Saturated Fat0.9g
5%
Trans Fat0.0g
Polyunsaturated Fat7g
Monounsaturated Fat0.6g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate12g
4%
Dietary Fiber10g
34%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium177mg
14%
Iron2mg
12%
Potassium114mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
12 / 275 g
4%
Fiber
10 / 28 g
34%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
8 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
11%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
7 / 23 g
28%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
5 / 5 g
106%
Omega 6
2 / 19 g
9%
Omega 9
1 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
14%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
38%
Valine
0 / 2 g
13%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
3 / 15 mg
16%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
0 / 2 mcg
0%
Folate
14 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
177 / 1k mg
18%
Copper
0 / 1 mg
29%
Iron
2 / 13 mg
17%
Magnesium
94 / 370 mg
25%
Manganese
1 / 2 mg
37%
Phosphorous
241 / 700 mg
34%
Potassium
114 / 3k mg
4%
Selenium
16 / 55 mcg
28%
Sodium
5 / 2.3k mg
0%
Zinc
1 / 10 mg
13%
Chromium
2 / 30 mcg
8%
Molybdenum
10 / 45 mcg
22%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
2 g
Caffeine
0 mg
Choline
22 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chia seeds, dry, raw. USDA Foundational Foods. FDC ID 2710819.
  2. 2.Seeds, chia seeds, dried. USDA Standard Reference, Legacy. Food ID 170554.
  3. 3.Seeds, chia seeds, dried. Canadian Nutrient File. Food ID 2511.
  4. 4.Chia seeds. Frida. Public Food Key 1728.
  5. 5.Seed, chia, dried. Australian Nutrient Database. Public Food Key F008209.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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