At a glance
- 2 g protein and 59 calories per 1 tbsp (12 g).
- 3.5 g protein per 100 calories: #355 of 536 foods in our USDA list, #14 of 33 in nuts & seeds.
- 4.1 g fiber and 0 mg sodium per serving.
What is chia seeds like to eat?
Chia seeds are tiny seeds that soak up liquid and turn into a soft gel. They are stirred into yogurt, oatmeal and smoothies or made into chia pudding, which adds a little plant protein and fiber to breakfasts and snacks.
How can you eat more chia seeds?
Try this
Make overnight chia pudding with milkStir into Greek yogurtBlend into a smoothieSprinkle over oatmealIs chia seeds good on a GLP-1?
Chia pudding is soft and can be made in small jars, but start with a small amount since the gel texture and fiber are filling. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does chia seeds compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Chia seeds | 1 tbsp | 2 g | 59 | 3.5 g |
| Hemp seeds | 3 tbsp | 9.5 g | 166 | 5.7 g |
| Oats | 1/2 cup | 5.4 g | 152 | 3.6 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
Close to chia seeds per calorie: pasta (3.7 g), corn (3.5 g), bread (3.5 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Black and white chia seeds are used the same way; buy plain seeds rather than sweetened chia snacks if you want to control sugar.
What's the full nutrition for chia seeds?
| Nutrient | Per 1 tbsp (12 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 59 | 490 | |
| Protein | 2 g | 17 g | 4% |
| Fat | 3.9 g | 32.9 g | |
| Saturated fat | 0.4 g | 3.3 g | 2% |
| Carbohydrate | 4.6 g | 38.3 g | |
| Fiber | 4.1 g | 34.4 g | 15% |
| Sugar | Not listed | Not listed | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 71 mg | 595 mg | 5% |
| Iron | 0.7 mg | 6.04 mg | 4% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, Foundation: "Chia seeds, dry, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
