Calories in Chia Seeds: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1 oz (28g) serving of chia seeds contains 138 calories with 4.7g of protein, 12g of carbs, 8.7g of fat, and an exceptional 9.8g of fiber. Per 100g, chia seeds provide 486 calories. Despite the high calorie density, chia seeds are nutritionally extraordinary. The standout stats: 34.4g of fiber per 100g (among the highest of any food), 631mg of calcium per 100g (more than most dairy), 335mg of magnesium per 100g, and 407mg of potassium per 100g. They also contain 30.7g of fat per 100g, predominantly polyunsaturated (23.7g), including omega-3 fatty acids. With 16.5g of protein per 100g, chia seeds are one of the most protein-dense plant foods available. They are calorie-dense but nutrient-dense in equal measure.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 138 | 4.7g | 12g | 8.7g | 9.8g |
| 100g | 486 | 16.5g | 42.1g | 30.7g | 34.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 486 | 24% |
| Protein | 16.5g | 33% |
| Total Fat | 30.7g | 39% |
| Saturated Fat | 3.3g | 17% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 42.1g | 15% |
| Dietary Fiber | 34.4g | 123% |
| Sugars | 0g | |
| Sodium | 16mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.3g | 1% |
| Trans Fat | 0.1g | 0% |
| Calcium | 631mg | 49% |
| Iron | 7.7mg | 43% |
| Potassium | 407mg | 9% |
| Vitamin C | 1.6mg | 2% |
| Magnesium | 335mg | 80% |
| Phosphorus | 860mg | 69% |
| Zinc | 4.6mg | 42% |
| Selenium | 55.2mcg | 100% |
| Thiamin (B1) | 0.6mg | 50% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 8.8mg | 55% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chia Seeds
Chia seeds are a legitimate superfood from a nutritional standpoint, not just a marketing label. The 34.4g of fiber per 100g is extraordinary. When chia seeds absorb water, they form a gel that expands in your stomach, which significantly increases satiety. Adding 1 oz of chia seeds to a meal or shake can noticeably reduce hunger without a large calorie cost relative to the volume created.
The calcium content (631mg per 100g) actually surpasses cheddar cheese (707mg per 100g) on a weight basis. For anyone who limits dairy, chia seeds are one of the best plant-based calcium sources available. Calcium supports bone density and muscle contraction, both critical for heavy training.
The 335mg of magnesium per 100g is another standout. Magnesium is involved in over 300 enzymatic reactions, including protein synthesis, muscle and nerve function, and blood glucose control. Many people are chronically under-consuming magnesium, and chia seeds are one of the best dietary fixes for that.
The omega-3 fatty acids in chia seeds (in the form of ALA) support anti-inflammatory pathways, which matters for recovery from intense training. The conversion of ALA to EPA and DHA is not highly efficient, but it still contributes to overall omega-3 status.
For practical use: add 1 tablespoon to oatmeal, shakes, or yogurt. You will not taste them but you will get a meaningful boost in fiber and micronutrients.
Dietary Considerations
Chia seeds are naturally gluten-free, vegan, and dairy-free. They are suitable for almost every dietary approach. For keto: chia seeds have 42.1g of total carbs per 100g but 34.4g of that is fiber. Net carbs are only about 7.7g per 100g, making them quite keto-compatible. For weight loss, the high fiber and water-absorbing properties make chia seeds genuinely useful for managing hunger. A 1 oz serving in a shake or with yogurt adds significant bulk and satiety for 138 calories. The only caution is that you need to drink plenty of water with them, since the fiber absorbs liquid. Eating them dry without water intake can cause digestive discomfort.
Daily Intake (100g)
100g of chia seeds provides 24% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chia seeds?
A 1 oz (28g) serving of chia seeds has 138 calories. Per 100g, chia seeds contain 486 calories. They are calorie-dense due to their fat content, but the extraordinary fiber and micronutrient density makes them one of the best calorie investments in any diet.
Are chia seeds good for weight loss?
Yes. The 34.4g of fiber per 100g in chia seeds means they absorb water and expand significantly in your stomach, creating a feeling of fullness. Adding 1 oz to a shake or meal can noticeably reduce hunger. Just 138 calories per ounce gives you nearly 10g of fiber. This high satiety-per-calorie ratio makes chia seeds excellent for a cut.
How much protein in chia seeds?
Chia seeds contain 16.5g of protein per 100g and about 4.7g per 1 oz serving. For a plant-based food, this is quite high. The protein contains all essential amino acids, making chia seeds a complete protein source. For vegans or vegetarians tracking protein, chia seeds are a useful addition.
How do you use chia seeds?
The easiest way is to add 1 tablespoon to oatmeal, protein shakes, yogurt, or smoothie bowls. They soak up liquid within 15 to 30 minutes and form a gel. Overnight oats with chia seeds is a popular meal prep option. You can also make chia pudding by mixing 1/4 cup of chia seeds with 1 cup of liquid overnight in the fridge.
Do chia seeds have omega-3 fatty acids?
Yes. Chia seeds are one of the richest plant sources of ALA omega-3 fatty acids. The 23.7g of polyunsaturated fat per 100g is primarily ALA. Your body can partially convert ALA to EPA and DHA, though not with high efficiency. For full omega-3 benefits, combine chia seeds with fatty fish or fish oil.
Are chia seeds keto-friendly?
Yes. Chia seeds have 42.1g of total carbs per 100g but 34.4g is fiber, leaving about 7.7g of net carbs per 100g. A 1 oz serving has roughly 2.2g of net carbs, making chia seeds highly keto-compatible. They are a great way to add nutrients and satiety on a ketogenic diet.
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