Nutrition in chia seeds

Nutritional Value of Chia Seeds & the Complete Nutrient and Calorie Profile

The nutritional value of chia seeds, the dried seeds of the Salvia hispanica plant, is far superior to most other seeds and nuts. But exactly how many health-benefiting nutrients do these tiny mottled seeds contain?

In this article, we first analyse the nutritional value and calorie count of whole chia seeds. We then present detailed nutrition fact charts which provide data on a whole array of nutrients found in chia, broken by the type of nutrient (macronutrients, vitamins, minerals, and other). For easy comparison with other foods, the charts provide the actual amounts per 100 grams, as well as the percentages of daily values (%DV) per 100 grams. If you need the nutrition facts for chia seeds per 1 tablespoon (tbsp) instead of 100 grams, simply divide each value by 10. For example: A 100-gram serving of chia seeds contains 669 milligrams of calcium – thus, the amount of calcium in 1 tablespoon of chia seeds is 66.9 milligrams.

If you want to skip the analysis and go straight to the charts, click here or scroll down to the bottom of this page.

Nutritional Analysis

How much omega-3 do chia seeds contain?

Chia seeds are at the top of the list of plant-based dietary sources of omega-3 fats, the health promoting essential fatty acids that are touted for their heart health protecting and inflammation fighting properties. Whole chia seeds contain about 18 grams of omega-3 fats per 100 grams, and chia oil contains even more: 55 grams per 100 milliliters (or 1.94 oz per 0.4 US cup). Most of the remaining fatty acids, both in whole chia seeds and in chia oil, are omega-6 fats.

How many calories do they provide?

Chia seeds are calorie-dense, but as the average recommended daily dose is only 2 tablespoons of dried seeds, these little goodies will not contribute that many calories to your diet. Two tablespoons of dried whole chia seeds provide 98 calories. Chia oil is more calorie-dense, with a single tablespoon of chia oil providing a whopping 120 calories, so be sure to use it sparingly.

Do they deliver antioxidants?

Yes, chia seeds are an extremely good source of antioxidants. According to a research paper by Dolores Alvardado from the University of the Valley of Guatemala, chia seeds have an antioxidant rating of over 1900, expressed as Vitamin C Equivalent Antioxidant Capacity (milligrams of vitamin C per 100 grams). With this antioxidant rating, chia seeds beat many common food sources of antioxidants including blackberries, grapes, pineapple, mango, noni fruit and carambola. Nutrients and phytochemicals that contribute to the antioxidant capacity of chia seeds include flavonoids (such as quercetin, myricetin, kaempferol), phenolic acids (such as caffeic acid), lignin (don’t confuse this with lignan which is a phytoestrogen found in flaxseed), and vitamins C and E.

Are chia seeds a good source of minerals?

Chia seeds are an excellent source of minerals. They are a particularly good source of the calcium-magnesium combo, which is needed for strong bones and a healthy nervous system. Two tablespoons of chia seeds will provide you with 13% of the daily value for calcium and 18% of the daily value for magnesium. Other minerals that are abundant in chia seeds include copper, iron, manganese, phosphorus and zinc (for details, see the Chia Nutrient Facts tables at the end of this article). Chia seeds are not a good source of sodium.

What are the key vitamins found in chia?

Chia seeds are a very good dietary source of vitamin B1 (thiamin) and vitamin B3 (niacin). Both thiamin and niacin are involved in biochemical processes that enable the body to metabolize carbohydrates, fats and amino acids (protein). In addition, thiamin and niacin, along with other B vitamins, play an important role in maintaining a healthy nervous system and healthy hair.

How much fiber do chia seeds provide?

Chia seeds are an excellent source of fiber which, along with their significant omega-3 content, contributes to the widely touted cardiovascular benefits of these powerhouse seeds. The total fiber content of dried chia seeds is around 38 percent, and the soluble fiber content is around 5 percent.

Nutrition Charts

Nutrition facts for whole dried chia seeds (Salvia hispanica) are provided per 100 grams (or 490 calories) in the charts below. The data below include both the absolute amount and the percent daily value for each nutrient. Note that nutritional values of foods are always estimates as numerous factors – such as the time of harvest, nutrient density of the soil, and weather conditions – can have a significant impact on the nutrient profile of a crop.

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Chia seeds Nutrition facts

Does chia seeds are packed with all the nutrients to label them as numero uno, ultimate foodgrains? Alternatively, are they just another novel entrant to the spectrum of food items so-called «superfoods»?

Chia are tiny, oblong-shaped, oilseeds consumed as one of the staples by the ancient Aztecs. The crop, in fact, was cultivated in the same measure to corn and amaranth by native Mexicans.

Nutrition experts believe that chia top the list of functional foods because of its wholesome nutritional properties. In fact, nutrition planners are now looking up at chia as a single, wholesome source of phytonutrients such as omega-3 fatty acids (α -Linolenic acid), antioxidants, minerals, vitamins, and dietary fiber composed in right proportions.

Botanically, chia is a low-growing herb in the mint family of plants. Scientific name: Salvia hispanica.

Chia seeds

Chia (Salvia hispanica) is a small, annual, drought-tolerant, flowering herb. It flourishes well under sandy, fertile soils.

Chia seeds-close up view.

The Salvia hispanica plant can grow up to a meter in height and bears broad, green leaves with serrated margins. Purple, pink-violet flowers in spikes appear after about four months of the seedling.

Chia seeds come in variegated colors depending upon cultivar type and may vary from black, brown to off-white. Its seeds measure about 1 mm in diameter and resemble miniature pinto beans. Its smooth outer cover is made up of a hygroscopic mucilage coat that absorbs water and swells up several times the original size.

Health benefits of Chia seeds

Chia seeds compose almost all of the essential nutrients that deem critical to optimum growth and development, such as protein, omega-3 fatty acids, antioxidants, dietary fiber, vitamins, and minerals at the right proportions.

Being an oilseed, chia is rich in calories. 100 g seeds provide 388 calories. However, much of its calories come from polyunsaturated fatty acids (PUF). Chia seeds compose excellent proportion of omega-3 to 6 poly-unsaturated fats; in the recommended ratio of 1:4.

The essential omega 3-fatty acid in chia is a-linolenic acid (ALA). Studies found that omega-3 fatty acids, such as ALA, by virtue of their anti-inflammatory actions help lower blood pressure, coronary artery disease, strokes, and breast, colon, and prostate cancer risk.

Adequate quantities of omega-3’s in the diet may be essential for normal development and maturation of the nervous system in infants and young children.

Chia seeds compose of many health-benefiting antioxidants namely ferulic acid, caffeic acid, quercetin, etc.

100 g seeds provide about 91% of daily recommended intake levels of dietary fiber. The outer coat of the seeds consists of water-soluble mucilage, a non-starch polysaccharide (NSP), which swells up several times and acquires gel-like consistency. Mucilage helps in smooth digestion and bowel movements.

Chia is a gluten-free grain. People with known sensitivity to gluten or Celiac disease can safely include it in their diet.

Chia are one of the low-glycemic index foods, and according to Nutritiondata.com has a fullness factor of 2.8. Foods that are low in glycemic index ensure effective regulation of daily blood glucose levels. Substitution of chia to rice and other cereal grains may benefit individuals with diabetes.

The seeds are an excellent source of vitamins like niacin, riboflavin, thiamin, and folic acid. Niacin is an essential B-complex vitamin found abundantly; nearly more than twice the amount found in sesame seeds. 100 g of chia provides about 8.83 mg or 55% of daily required levels of niacin. Niacin helps reduce LDL-cholesterol levels in the blood. Besides, it enhances GABA (γ aminobutyric acid) activity inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are good sources of many essential minerals. Calcium, phosphorous, iron, manganese, and magnesium particularly are concentrated in the chia. Many of these minerals play a vital role in bone mineralization, red blood cell production, enzyme synthesis, as well as regulation of cardiac and skeletal muscle activities.

Just a few tablespoonfuls of chia a day provide enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

See the table below for in depth analysis of nutrients:

Chia seeds nutrition profile (Salvia hispanica), whole, dried, values per 100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA Energy 486 Kcal 24% Carbohydrates 42.12 g 32% Protein 16.54 g 30% Total Fat 30.74 g 102% Cholesterol 0 mg 0% Dietary Fiber 34.4 g 91% Vitamins Folates 49 μg 12% Niacin 8.83 mg 55% Riboflavin 0.17 mg 13% Thiamin 0.62 mg 52% Vitamin A 54 IU 2% Vitamin C 1.6 2% Vitamin E 0.5 mg 3% Electrolytes Sodium 16 mg 1% Potassium 407 mg 9% Minerals Calcium 631 mg 63% Copper 0.924 mg 102% Iron 7.72 mg 97% Magnesium 335 mg 83.5% Manganese 2.723 mg 118% Phosphorus 860 mg 223% Selenium 55.2 μg 1% Zinc 4.58 mg 42%

Selection and storage

Chia are small, about pinhead size, deep brown seeds. They feature a smooth, shiny surface measuring about 1 mm in diameter. Salba chia seeds are the genetic variant of wild chia and come in white color.

In its natural habitat, chia is harvested and processed in the same way as that of amaranth, and quinoa. Traditionally, its mature seed heads cut, dried under the sun, threshed, and winnowed to remove chaff in order to obtain fresh chia seeds.

Chia can be stored in good condition for several months to years in polybags/bins. Milled chia, however, should be stored inside an airtight box and placed in a cool dark place where it can store for few weeks.

Culinary uses

Chia can be readily available all around the season in the market. Cleaned whole seeds and milled flour in airtight packs/bulk bins are displayed for sale in these stores.

Here are some serving tips:

Chia can be used in several ways. Aztecs and Mayans happen to drink chia mixed in hot water and prepare thin gruel (porridge). In the present day Mexico, chia seeds consumed in many novel ways. Chia fresco or agua de chia is a refreshing summer drink, made of ground chia, lemon juice, and sugar.

Toasted seeds can be added to bread, cookies, muffins, etc.

Sprinkle whole or ground chia over yogurt, fruit-smoothies, milkshakes, etc.

Safety profile

Chia seeds have been found to have no known intolerance or allergic reactions in humans. Pregnant women and small children can safely consume the seeds in small quantities. (Medical Disclaimer).

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What Are Chia Seeds? A Comprehensive Guide to Reaping the Health Benefits of This Superfood

Chia seeds may seem like a modern fad, but their use actually goes back hundreds of years. Many Native American tribes, such as the Chumash, Maidu, and Costanoan, ate chia seeds as a significant part of their diet, and the seed was grown alongside corn in some places in Mexico, according to the United States Department of Agriculture Natural Resources Conservation Service (USDA). (1)

But back then, chia seeds weren’t staples in breakfast bowls and smoothies. Some people mixed them with flour to make tortillas, while others combined them with water and cooked them to make a porridge or soup. The seeds even had medicinal uses, and were used to treat a range of ailments, from fever to inflammation, the USDA notes. (1)

Over time, this ancient seed grew in popularity — though not first as a popular superfood. Indeed, as the New York Times reports, chia seeds first resurfaced in our homes as a novelty item — in the form of Chia Pets, which were widely popular a few decades ago. (2)

Since then, chia has experienced another little renaissance, and now finds its way into our puddings, smoothies, breads, and much more.

What Are the Nutrition Facts of Chia Seeds?

Why are chia seeds so popular now? A key reason may be their reputation as nutritional powerhouses: One tablespoon (tbsp) of chia seeds contains about 69 calories, as well as, roughly: (3)

• 2 grams (g) protein
• 5 g fat (1 g saturated, 7 g polyunsaturated, 1 g monounsaturated, and 0 g trans)
• 6 g carbs
• 5 g fiber

Chia seeds also contain a number of vitamins and minerals. One tbsp offers: (4)

• 2 milligrams (mg) phosphorus (about 11 percent of an adult’s recommended daily value, or DV)
• 7 mg calcium (8 percent of DV)
• 8 mg potassium (1 percent of DV)
• 2 mg phosphorus (11 percent of DV)
• 5 IU vitamin A
• 2 mg vitamin C (1 percent of DV)
• 1 mg vitamin E (1 percent of DV)

As reported by the Academy of Nutrition and Dietetics, chia seeds come from Salvia hispanica, a desert plant that is part of the mint family. (5)

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What Are the Possible Health Benefits of Chia Seeds?

Chia seeds are definitely packed with nutrients, and are listed by the U.S. Department of Agriculture’s MyPlate guidelines as a great source of protein . But what does this actually mean for your health?

It turns out, many things. A review in the Journal of Food Science and Technology notes that chia seeds are a fantastic source of omega-3 fatty acids, as well as a source of a number of different antioxidants, such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which may have heart-healthy, antiaging, and anticarcinogenic benefits. (6)

The fiber in chia seeds can aid the digestive system — and the review further noted that previous studies have found chia seeds can benefit people managing various diseases and health issues, including type 2 diabetes, high blood pressure (hypertension), and depression. (6)

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Other studies back up the power of fiber. One study published in the American Journal of Medicine found evidence of an association between high fiber intake in a diet and low risk of heart disease. (7)

Importantly, chia seeds have high amounts of linoleic and alpha-linolenic (ALA) fatty acids, as the Harvard T.H. Chan School of Public Health notes. (8) These acids can be used to create other omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which the body can more readily use. (9)

Can Adding Chia Seeds to Your Diet Help With Weight Loss?

Because chia seeds do have lots of fiber, they promote a feeling of fullness, and so might prevent the overeating that contributes to weight gain. But not a lot of evidence to date supports the idea that downing chia seeds will slim your waistline.

For example, a study in Nutrition Research looked at how well chia seeds helped promote weight loss in overweight adults. (10) To their surprise, researchers found that consumption of 50 g of chia seeds (about ¼ cup) daily did not have any significant effect on body mass or on risk factors for certain diseases, such as inflammation and high blood pressure. (10)

Chia seeds are healthy for a variety of reasons, and contain fiber, protein, calcium, phosphorus, and omega-3s. (8) Some animal studies even show that they increase the feeling of fullness and help with weight loss, but so far, literature reviews and studies on humans haven’t backed up these claims. (8)

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Are There Any Potential Health Risks of Eating Chia Seeds?

Chia seeds pack a lot of nutrition, but you will want to keep portion size in mind if you’re looking to lose or maintain weight. Of course, this rule is true of any food, and most people won’t have trouble with this if they consider the typical 1 tbsp portion size for chia seeds, which contains only 69 calories. (3)

That said, another potential health risk of eating chia seeds in excess is digestive issues due to their fiber content. If your body isn’t used to regular fiber intake, be sure to increase the amount you eat gradually and drink plenty of water.

How Safe Is the Food We Eat and Serve Our Families?

Also, while there are studies suggesting that chia seeds have some important health benefits, the Academy of Nutrition and Dietetics notes that a lot of the information available comes from animal studies or from studies with a small pool of participants. (5) The Harvard School of Public Health similarly notes that many reviews and studies have not found evidence that chia seeds have a significant impact on inflammation, body weight, blood sugar, blood pressure, and lipid levels. (8) Most likely, these sources say, the benefits of chia seeds come from their incorporation into a rich diet full of healthy plant-based foods, not from just consuming chia seeds alone. (8)

You do want to be careful about how you consume chia seeds. One case study presented to the American College of Gastroenterology in 2014 described how a patient who first consumed dry chia seeds and then a glass of water ended up with an obstruction in his esophagus — because the chia seeds absorbed the water and expanded in the patient’s throat. To avoid this, don’t eat dry chia seeds — cook them or mix them with water first. (8,11)

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