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 5 of 5 tracked rankings
Energy
486kcal
per 100g
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)
Protein14%16.5g
Carbs35%42.1g
Fat57%30.7g
In context
Why chia seeds stands out
Where chia seeds sits among the 30 foods in the database, per nutrient — computed from measured values only.
High in
- Fiber#1 · 34.4 g
- Calcium#1 · 631 mg
- Iron#2 · 7.7 mg
- Phosphorus#2 · 860 mg
- Zinc#2 · 4.6 mg
Source of
- Carbohydrates#5 · 42.1 g
- Saturated Fat#5 · 3.3 g
- Vitamin B12#7 · 0 µg
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories |
|---|---|---|
| 1 oz | 28.35 g | 138 kcal |
Measures from USDA food portion data; calories derived from the per-100g value.
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 |
Explore
Where chia seeds ranks
Keep exploring
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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