SEED · per 100g edible portion
Chia Seeds
Nutrition facts for chia seeds (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 8 of 8 tracked rankings
Energy
486kcal
per 100g
Per 1 oz (28.35 g): 138 kcal · 4.7 g protein · 11.9 g carbs · 8.7 g fat
Protein
16.5g
Carbs
42.1g
Fiber
34.4g
Fat
30.7g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why chia seeds stands out
Where chia seeds sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
- Fiber#1 · 34.4 g
- Iron#2 · 7.7 mg
- Phosphorus#2 · 860 mg
- Calcium#3 · 631 mg
- Magnesium#3 · 335 mg
Source of
- Zinc#4 · 4.6 mg
- Vitamin B3#4 · 8.8 mg
- Vitamin B1#6 · 0.6 mg
- Carbohydrates#8 · 42.1 g
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz | 28.35 g | 138 kcal | 4.7 g | 11.9 g | 8.7 g |
Measures from USDA food portion data; per-serving values are derived from the measured per-100g values.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 486 kcal |
| Protein | 16.54 g |
| Carbohydrates | 42.12 g |
| Fiber | 34.4 g |
| Fat | 30.74 g |
| Saturated Fat | 3.33 g |
| Calcium | 631 mg |
| Iron | 7.72 mg |
| Magnesium | 335 mg |
| Phosphorus | 860 mg |
| Potassium | 407 mg |
| Sodium | 16 mg |
| Zinc | 4.58 mg |
| Vitamin C | 1.6 mg |
| Vitamin E | 0.5 mg |
| Vitamin B1 | 0.62 mg |
| Vitamin B2 | 0.17 mg |
| Vitamin B3 | 8.83 mg |
| Vitamin B12 | 0 µg |
| Folate | 49 µg |
Common questions
Chia Seeds FAQ
How many calories in 1 oz of chia seeds?
1 oz of chia seeds (28.35 g) provides about 138 kcal. Per 100 g, chia seeds has 486 kcal.
How much protein in chia seeds?
Chia seeds contains 16.5 g of protein per 100 g — about 4.7 g per 1 oz (28.35 g).
Is chia seeds high in fiber?
Chia seeds has 34.4 g of fiber per 100 g and ranks #1 of 58 tracked foods for fiber.
Explore
Where chia seeds ranks
Food graph
Nutritionally similar to chia seeds
Computed from all 20 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
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Data Provenance
USDA FoodData Central
SR Legacy
- Source
- USDA FoodData Central
- FDC ID
- 170554
- Basis
- 100 g edible portion
- Record type
- SR Legacy
- Retrieved
- September 24, 2026