Chia seeds: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tiny powerhouses of nutrition, chia seeds absorb liquid to form a gel, making them excellent for puddings, thickeners, or adding a boost to smoothies and baked goods.
Per 100g reference serving, Chia seeds provides 486 kcal of energy, 16.5g protein (13% of calories), 42.1g total carbohydrates (33% of calories, including 34.4g dietary fiber and 1.55g sugars), and 30.7g total fat (54% of calories).
Vitamins Profile in Chia seeds (Per 100g)
Track how Chia seeds contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.6 mg | 1.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.5 mg | 3.3% DV |
| Vitamin K (Phylloquinone) | 3.7 µg | 3.1% DV |
| Vitamin B1 (Thiamin) | 0.62 mg | 51.7% DV |
| Vitamin B2 (Riboflavin) | 0.17 mg | 13.1% DV |
| Vitamin B3 (Niacin) | 8.83 mg | 55.2% DV |
| Vitamin B6 (Pyridoxine) | 0.393 mg | 23.1% DV |
| Total Folate (Vitamin B9) | 49 µg | 12.2% DV |
| Folate (Dietary Folate Equivalents) | 49 µg | 12.2% DV |
| Natural Food Folate | 49 µg | 12.2% DV |
| Choline | 78.7 mg | 14.3% DV |
Minerals & Electrolytes in Chia seeds (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 7.72 mg | 42.9% DV |
| Calcium (Ca) | 631 mg | 48.5% DV |
| Magnesium (Mg) | 335 mg | 79.8% DV |
| Potassium (K) | 407 mg | 8.7% DV |
| Zinc (Zn) | 4.58 mg | 41.6% DV |
| Selenium (Se) | 55.2 µg | 100% DV |
| Phosphorus (P) | 860 mg | 68.8% DV |
| Copper (Cu) | 0.924 mg | 100% DV |
| Sodium (Na) | 16 mg | 0.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 17.8 g | 100% DV |
| Linoleic Acid (Omega-6 PUFA) | 5.83 g | 41.7% DV |
| Monounsaturated Fat (MUFA) | 2.31 g | 7.7% DV |
| Polyunsaturated Fat (PUFA) | 23.7 g | 100% DV |
| Saturated Fat (SFA) | 3.33 g | 16.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Chia seeds contains 486 calories (kcal), 16.5g of protein, 42.1g of carbohydrates (34.4g fiber, 1.55g total sugars), and 30.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chia seeds has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 14.5 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chia seeds: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Chia seeds by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.