Chia seeds nutrition facts

Chia seeds (1 oz, 28.35 g) has 138 calories, 4.8 g protein, 9.8 g fiber, 9.3 g fat. It is an excellent source of manganese (93% DV), copper (49% DV), fiber (35% DV) and a good source of phosphorus and niacin.

Manganese 93% DVCopper 49% DVFiber 35% DVSelenium 28% DVMagnesium 22% DV
#2 of 12 nuts and seeds for omega-3#5 of 12 nuts and seeds for manganese#1 of 12 nuts and seeds for fiber#10 of 12 nuts and seeds for polyunsaturated fat#2 of 12 nuts and seeds for calcium#11 of 12 nuts and seeds for copper

Nutrition Facts

Serving size1 oz (28 g)
Calories138
Total Fat 9.3g12%
Saturated Fat 0.9g4.7%
Trans Fat 0.04g
Cholesterol 0mg0%
Sodium 5mg0.2%
Total Carbohydrate 10.9g3.9%
Dietary Fiber 9.8g35%
Protein 4.8g9.6%
Calcium 169mg13%
Iron 1.7mg9.5%
Potassium 182mg3.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

138kcal
  • ■ Protein 13%
  • ■ Fat 57%
  • ■ Carbohydrate 30%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

65
Nutrient density (NRF9.3)
Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.
-2.5
Inflammatory profile strongly anti-inflammatory
Lower is more anti-inflammatory. Percentile 9 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in chia seeds

NutrientPer 1 oz% Daily Value
Macronutrients
Calories138 kcal6.9%
ProteinF4.8 g9.6%
Total fatF9.3 g12%
CarbohydrateF10.9 g3.9%
Fiber9.8 g35%
Fats
Saturated fat0.9 g4.7%
Trans fat0.04 gno DV
Monounsaturated fat0.7 gno DV
Polyunsaturated fat6.7 gno DV
Omega-3 (ALA+EPA+DHA)5.05 gno DV
Omega-6 (linoleic)1.65 gno DV
Cholesterol0 mg0%
Vitamins
Vitamin C0.5 mg0.5%
Thiamin (B1)F0.14 mg12%
Riboflavin (B2)0.05 mg3.7%
Niacin (B3)F2.5 mg15%
Folate (DFE)14 µg3.5%
Vitamin B120 µg0%
Vitamin E0.14 mg0.9%
Minerals
Sodium5 mg0.2%
CalciumF169 mg13%
IronF1.7 mg9.5%
MagnesiumF93 mg22%
PhosphorusF196 mg16%
PotassiumF182 mg3.9%
ZincF1.6 mg14%
CopperF0.44 mg49%
ManganeseF2.14 mg93%
Selenium15.6 µg28%
Other
WaterF2 gno DV
Amino acids
Tryptophan0.124 gno DV
Threonine0.201 gno DV
Isoleucine0.227 gno DV
Leucine0.389 gno DV
Lysine0.275 gno DV
Methionine0.167 gno DV
Phenylalanine0.288 gno DV
Valine0.269 gno DV
Histidine0.151 gno DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170554 ("Seeds, chia seeds, dried"), Foundation Foods #2710819.

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Frequently asked questions

How many calories are in chia seeds?

Chia seeds has 138 calories per 1 oz (28.35 g), or 486 calories per 100 g, according to USDA FoodData Central.

How much protein is in chia seeds?

4.8 g of protein per 1 oz, which is 9.6% of the 50 g Daily Value.

What is chia seeds rich in?

Per serving, chia seeds is richest in Manganese at 93% of the Daily Value, Copper (49%), Fiber (35%), Selenium (28%).

Is chia seeds healthy?

By nutrient density, chia seeds scores 65 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.