Nutrition Facts

.ME

N/A servings per container

Serving size 2 tbsp (28g)

Amount per serving
Calories 137
% Daily Value*
Sodium 4.5mg 0%
Protein 4.7g 9%
Total Fat 8.7g 11%
Trans Fat 0g
Cholesterol 0mg 0%
Added Sugars 0g 0%
Total Sugars 0g
Dietary Fiber 9.8g 35%
Saturated Fat 0.9g 5%
Total Carbohydrate 11.9g 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calories in Chia Seeds

Chia seeds are tiny, but they pack a significant nutritional punch. A standard serving size of two tablespoons, which is approximately 28 grams, contains about 137 calories. While this might seem high for such a small amount, the calories are accompanied by a wealth of nutrients, making them a very dense food source. Understanding the composition of these calories helps in appreciating their role in a balanced diet, whether your goal is weight management or simply improving your overall nutrient intake.

Nutrient Breakdown

The majority of calories in chia seeds come from their rich fat and fiber content. Each 28-gram serving provides about 8.7 grams of fat, primarily consisting of heart-healthy omega-3 fatty acids, specifically alpha-linolenic acid (ALA). They also contain 11.9 grams of carbohydrates, but nearly all of this (9.8 grams) is dietary fiber. This high fiber content aids digestion and promotes a feeling of fullness. Additionally, chia seeds offer a good source of plant-based protein, with approximately 4.7 grams per serving.

Versatile Usage

One of the most remarkable properties of chia seeds is their ability to absorb liquid and form a gel-like substance. This makes them incredibly versatile in the kitchen. They can be used to create chia pudding, added to smoothies for extra thickness and nutrients, or sprinkled over yogurt and oatmeal. This gelling property also allows them to be used as a vegan egg substitute in baking recipes. Their mild, nutty flavor allows them to blend seamlessly into a wide variety of dishes without overpowering other ingredients, making it easy to incorporate their benefits into daily meals.