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Chia Seed Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2024-05-21

Written and reviewed by the NatureClaim Team



Chia Seed



Overview of Chia Seed Nutrition

Scientific Name: Salvia hispanica


Order: Lamiales


Family: Lamiaceae


In brief chia seed has: dietary fiber (34.40 g | 123% DV) omega-3 (17.83 g) thiamin (0.62 mg | 52% DV) niacin (8.83 mg | 55% DV) calcium (631.00 mg | 49% DV) iron (7.72 mg | 43% DV) magnesium (335.00 mg | 80% DV) phosphorous (860.00 mg | 69% DV) zinc (4.58 mg | 42% DV) copper (0.92 mg | 102% DV) manganese (2.72 mg | 118% DV) selenium (55.20 mcg | 100% DV) 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 Can antioxidant and for immune health and making collagen
1.60 mg 2%
Thiaminfor amino acid, glucose, and lipid metabolism
0.62 mg 52%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism
0.17 mg 13%
Niacinfor digestive and skin health and nerve function
8.83 mg 55%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism
- mg -
Vitamin B6for brain development, immune health, and protein metabolism
- mg -
Folate, totalfor amino acid metabolism and preventing neural tube defects
49.00 mcg 12%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
49.00 mcg
Cholinefor brain health and nerve function
- mg -
Betainefor metabolizing an amino acid called homocysteine
- mg
Vitamin B12for nerve function and red blood cell formation
0.00 mcg 0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health
16.20 mcg 2%
  • Retinol Acitiviy Equivalent
- mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
- mcg
  • Alpha-Carotene
- mcg
  • Beta-Cryptoxanthin
- mcg
Lycopenean antioxidant
- mcg
Lutein and Zeaxanthinantioxidants
- mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health
0.50 mg 3%
  • Alpha-Tocopherol
0.50 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function
- mcg -
Vitamin K (phylloquinone)for bone health and normal blood clotting
- mcg -
Biotinfor amino acid, glucose, and fatty acid metabolism
- mcg -


Minerals
Name Amount % Daily Value
Calciumfor bone health and muscle/nerve function
631.00 mg 49%
Ironfor carrying oxygen to cells and muscles
7.72 mg 43%
Magnesiumfor bone and heart health and muscle/nerve function
335.00 mg 80%
Phosphorusfor bone health and helping the body store and use energy
860.00 mg 69%
Potassiumfor carbohydrate metabolism and muscle/nerve function
407.00 mg 9%
Sodiumfor muscle/nerve function
16.00 mg 1%
Zincan antioxidant and for immune health
4.58 mg 42%
Copperfor iron absorption and blood vessel, bone, and immune health
0.92 mg 102%
Manganesean antioxidant
2.72 mg 118%
Seleniuman antioxidant and for reproductive health and thyroid function
55.20 mcg 100%
Iodinefor thyroid function
- mcg -
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins
- mcg -
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids
- mcg -
Chloridefor muscle/nerve function
- mg -
Fluoridefor reducing tooth decay
- 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 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


References:

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/.


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