Nuts & seeds
Chia seeds (dried) Nutrition Facts
USDA description: Seeds, chia seeds, dried
Per 100 g, Chia seeds (dried) provides 486 calories. A typical portion, 1 oz (28 g), has 138 calories, 4.7 g protein, 12 g carbs and 8.7 g fat.
- calories
- 486
- protein
- 17 g
- carbs
- 42 g
- fat
- 31 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 48624% | 17 g33% | 42 g15% | 31 g39% | 34 g123% | n/r |
| 1 oz28 g | 1387% | 4.7 g9% | 12 g4% | 8.7 g11% | 9.8 g35% | n/r |
Calories in kcal. n/r = not reported for this food.
How Chia seeds ranks among nuts and seeds
Rank 1 = the most of that nutrient among the nuts and seeds on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 17 g#11 of 16 nuts and seeds | 6.8 g#6 of 16 nuts and seeds |
| Fiber | 34 g#1 of 16 nuts and seeds | 14 g#1 of 16 nuts and seeds |
| Potassium | 407 mg#13 of 16 nuts and seeds | 167 mg#12 of 16 nuts and seeds |
| Calcium | 631 mg#2 of 16 nuts and seeds | 260 mg#2 of 16 nuts and seeds |
| Iron | 7.7 mg#3 of 16 nuts and seeds | 3.2 mg#2 of 16 nuts and seeds |
| Magnesium | 335 mg#4 of 16 nuts and seeds | 138 mg#3 of 16 nuts and seeds |
| Vitamin C | 1.6 mg#8 of 16 nuts and seeds | 0.66 mg#8 of 16 nuts and seeds |
Macronutrient Breakdown
Compared with the median of nuts and seeds
Per 100 g; median of the 15 nuts and seeds with a value.
- Calories
- Chia seeds: 486 kcalmedian: 570 kcal
- Protein
- Chia seeds: 17 gmedian: 18 g
- Carbs
- Chia seeds: 42 gmedian: 22 g
- Fat
- Chia seeds: 31 gmedian: 49 g
- Fiber
- Chia seeds: 34 gmedian: 6.7 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 oz (28 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 3.3 g | 17% | 0.9 g | 5% |
| Trans fat | 0.1 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 16 mg | 1% | 4.5 mg | <1% |
| Calcium | 631 mg | 49% | 179 mg | 14% |
| Iron | 7.7 mg | 43% | 2.2 mg | 12% |
| Potassium | 407 mg | 9% | 115 mg | 2% |
| Vitamin C | 1.6 mg | 2% | 0.45 mg | 1% |
| Vitamin E | 0.5 mg | 3% | 0.14 mg | 1% |
| Thiamin (B1) | 0.62 mg | 52% | 0.18 mg | 15% |
| Riboflavin (B2) | 0.17 mg | 13% | 0.05 mg | 4% |
| Niacin (B3) | 8.8 mg | 55% | 2.5 mg | 16% |
| Folate (approx.) | 49 µg | 12% | 14 µg | 3% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 860 mg | 69% | 244 mg | 20% |
| Magnesium | 335 mg | 80% | 95 mg | 23% |
| Zinc | 4.6 mg | 42% | 1.3 mg | 12% |
| Selenium | 55 µg | 100% | 16 µg | 28% |
| Copper | 0.92 mg | 103% | 0.26 mg | 29% |
| Manganese | 2.7 mg | 118% | 0.77 mg | 34% |
Not reported in this USDA record: Vitamin D, Vitamin A (RAE), Vitamin K, Vitamin B6.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170554 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.