Chia Seed Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-05-06

Written and reviewed by the NatureClaim Team




Chia Seed


Overview of Chia Seed Nutrition

Botanical Name: Salvia hispanica


Order: Lamiales


Family: Lamiaceae


Chia seeds have high amounts of omega-3 fatty acids.



Calories
Name Amount % Daily Value
Calories 486 kcal 24%


Carbohydrates
Name Amount % Daily Value
Total Carbs 42.12 g 14%
Dietary Fiber 34.40 g 138%
Sugars - g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 30.74 g 47%
Saturated Fat 3.33 g 17%
Monounsaturated Fat 2.31 g
Polyunsaturated Fat, total 23.66 g
  • 18:2 n-6 (LA), Omega-6
- g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
- g
  • 18:4 n-3 (SDA)
- g
  • 20:5 n-3 (EPA)
- g
  • 22:5 n-3 (DPA)
- g
  • 22:6 n-3 (DHA)
- g
Trans Fat 0.14 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 16.54 g 33%
  • Tryptophan
0.44 g
  • Threonine
0.71 g
  • Isoleucine
0.80 g
  • Leucine
1.37 g
  • Lysine
0.97 g
  • Methionine
0.59 g
  • Cystine
0.41 g
  • Phenylalanine
1.02 g
  • Tyrosine
0.56 g
  • Valine
0.95 g
  • Arginine
2.14 g
  • Histidine
0.53 g
  • Alanine
1.04 g
  • Aspartic Acid
1.69 g
  • Glutamic Acid
3.50 g
  • Glycine
0.94 g
  • Proline
0.78 g
  • Serine
1.05 g


Vitamins
Name Amount % Daily Value
Vitamin C 1.60 mg 3%
Thiamin 0.62 mg 41%
Riboflavin 0.17 mg 10%
Niacin 8.83 mg 44%
Pantothenic Acid - mg -
Vitamin B6 - mg -
Folate, total - mg -
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
- mcg
Choline - mg
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total - IU -
  • Retinol Acitiviy Equivalent
- mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
- mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene - mcg
Lutein and Zeaxanthin - mcg
Vitamin E, total 0.75 IU 2%
  • Alpha-Tocopherol
0.50 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D - IU -
Vitamin K (phylloquinone) - mcg -
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 631.00 mg 63%
Iron 7.72 mg 43%
Magnesium 335.00 mg 84%
Phosphorus 860.00 mg 86%
Potassium 407.00 mg 12%
Sodium 16.00 mg 1%
Zinc 4.58 mg 31%
Copper 0.92 mg 46%
Manganese 2.72 mg 136%
Selenium 55.20 mcg 79%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount
Anthocyanidins
  • Cyanidin
- mg
  • Petunidin
- mg
  • Delphinidin
- mg
  • Malvidin
- mg
  • Pelargonidin
- mg
  • Peonidin
- mg
Flavan-3-ols
  • (+)-Catechin
- mg
  • (-)-Epigallocatechin
- mg
  • (-)-Epicatechin
- mg
  • (-)-Epicatechin-3-gallate
- mg
  • (-)-Epigallocatechin-3-gallate
- mg
  • (+)-Gallocatechin
- mg
Flavanones
  • Eriodictyol
- mg
  • Hesperetin
- mg
  • Naringenin
- mg
Flavones
  • Apigenin
- mg
  • Luteolin
- mg
Flavonols
  • Isorhamnetin
- mg
  • Kaempferol
- mg
  • Myricetin
- mg
  • Quercetin
- mg
Isoflavones
  • Daidzein
- mg
  • Genistein
- mg
  • Glycitein
- mg
  • Isoflavones, total
- mg
  • Biochanin A
- mg
  • Formononetin
- mg
  • Coumestrol
- mg
Proanthocyanidins
  • Proanthocyanidin Monomers
- mg
  • Proanthocyanidin Dimers
- mg
  • Proanthocyanidin Trimers
- mg
  • Proanthocyanidin 4-6mers
- mg
  • Proanthocyanidin 7-10mers
- mg
  • Proanthocyanidin Polymers (>10mers)
- mg


Others
Name Amount
Water 5.80 g
Ash 4.80 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.