Chia Seed Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-09-29

Written and reviewed by the NatureClaim Team




Chia Seed


Overview of Chia Seed Nutrition

Scientific Name: Salvia hispanica


Order: Lamiales


Family: Lamiaceae


Chia seeds are from chia plants (Salvia hispanica), which are native to Mexico and Guatemala. "Chia" is an ancient Mayan word for "strength." It contains omega-3 fatty acids and many other minerals important for health. Chia seeds are small, flat, oval-shaped and their color ranges from white to brown or black. They are versatile and can be used as a nutritious ingredient in smoothies or sprinkled on salads. Chia seeds contain high amount of fiber (123% daily value [DV]). The fiber in chia seeds act as a mucilage, which increases the feeling of fullness after a meal. Chia seeds have high amounts of the B-vitamins, thiamin (52% DV) and niacin (55%). Like many nuts/seeds, chia seeds also contain high amounts of beneficial minerals. These include calcium (49% DV), as well as iron (43% DV). Additionally, chia seeds are high in omega-3 fatty acids (17.83 g), which benefits cardiovascular health. Most of the omega-3 fatty acids in chia seeds are alpha-linoleic acids (ALA). ALA is not as beneficial as expected because this fatty acid needs to be converted into DHA and EPA for the body to use it. Unfortunately, this process is not efficient in the human body. But, in general, chia seeds are still a good source of nutrients for anyone who wants to add something nutritious to their diet.



Calories
Name Amount % Daily Value
Calories 486 kcal 24%


Carbohydrates
Name Amount % Daily Value
Total Carbs 42.12 g 15%
Dietary Fiber 34.40 g 123%
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 39%
Saturated Fat 3.33 g 17%
Monounsaturated Fat 2.31 g
Polyunsaturated Fat, total 23.66 g
  • 18:2 n-6 (LA), Omega-6
5.83 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
17.83 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 2%
Thiamin 0.62 mg 52%
Riboflavin 0.17 mg 13%
Niacin 8.83 mg 55%
Pantothenic Acid - mg -
Vitamin B6 - mg -
Folate, total 49.00 mg 12%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
49.00 mcg
Choline - mg -
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 16.20 mcg 2%
  • Retinol Acitiviy Equivalent
- mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
- mcg
  • Alpha-Carotene
- mcg
  • Beta-Cryptoxanthin
- mcg
Lycopene - mcg
Lutein and Zeaxanthin - mcg
Vitamin E, total 0.50 mg 3%
  • Alpha-Tocopherol
0.50 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D - mcg -
Vitamin K (phylloquinone) - mcg -
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 631.00 mg 49%
Iron 7.72 mg 43%
Magnesium 335.00 mg 80%
Phosphorus 860.00 mg 69%
Potassium 407.00 mg 9%
Sodium 16.00 mg 1%
Zinc 4.58 mg 42%
Copper 0.92 mg 102%
Manganese 2.72 mg 118%
Selenium 55.20 mcg 100%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


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/.