USDA Reference DataPer 100g Serving

Chia Seeds Nutrition Facts

Complete macro and micronutrient analysis of Chia Seeds. Verified USDA FoodData Central profile with amino acid details, dietary fiber metrics, and daily target calculators.

What are the nutrition facts for Chia Seeds?

100g of Chia Seeds contains 486 calories, 16.5g of plant protein, 42.1g of carbohydrates, 30.7g of fat, and 34.4g of dietary fiber.

Chia Seeds is a nutrient-dense vegan staple. Data is sourced from USDA FoodData Central reference measurements.

Calories

486 kcal

Protein

16.5 g

Carbs

42.1 g

Fiber

34.4 g

Healthy Fats

30.7 g

Source: USDA FoodData Central

486

Calories (kcal)

16.5g

Protein

42.1g

Carbohydrates

30.7g

Healthy Fats

34.4g

Dietary Fiber

Essential Micronutrients & Daily Values

Adult Reference Daily Intake (RDI)

Iron

7.7 mg

43% of Daily Value

Calcium

631 mg

63% of Daily Value

Plant Omega-3 (ALA)

17.8 g

Plant Essential Fatty Acid

Vitamin B12

0 mcg

Requires Fortification/Supplement

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Frequently Asked Questions

How much protein is in 100g of Chia Seeds?

100g of Chia Seeds provides 16.5g of plant protein and 486 calories, making it an excellent nutrient-dense vegan staple.

What key micronutrients does Chia Seeds provide?

Chia Seeds is a natural source of dietary fiber (34.4g), iron (7.7mg), calcium (631mg), and plant omega-3 ALA (17.8g).

Are chia seeds a good source of calcium?

Yes. 100g of chia seeds contains 631mg calcium — more than 5 times the calcium of dairy milk per 100g.