Chia seeds: Nutrition Facts
Chia seeds are the edible seeds of Salvia hispanica, a flowering plant native to Central America. The per-100g values below include fiber and the omega-3 fatty acid alpha-linolenic acid (a portion of the fat figure). The figures here are for dried whole seeds, USDA standard reference.
| Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|
| 486 | 16.5 | 42.1 | 34.4 | 30.7 |
Percent Daily Value by serving
| Serving | Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|---|
| 100 g | 486 (24%) | 16.5 (33%) | 42.1 (15%) | 34.4 (123%) | 30.7 (39%) |
| 1 tablespoon (~12 g) | 58 (3%) | 2.0 (4%) | 5.1 (2%) | 4.1 (15%) | 3.7 (5%) |
| 1 oz (~28 g) | 138 (7%) | 4.7 (9%) | 11.9 (4%) | 9.8 (35%) | 8.7 (11%) |
Percent Daily Value shows how much a nutrient in one serving contributes to a daily diet, based on the United States Food and Drug Administration reference intake of 2,000 calories a day. The FDA notes that 2,000 calories a day is used for general nutrition advice and that individual needs vary. The values below are calculated from the USDA macros for this food. FDA Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9), accessed 2026-06-05.
| Serving | Amount | % Daily Value |
|---|---|---|
| Energy (kcal) | 486 | 24% |
| Protein (g) | 16.5 | 33% |
| Carb (g) | 42.1 | 15% |
| Fiber (g) | 34.4 | 123% |
| Fat (g) | 30.7 | 39% |
How much protein in Chia seeds?
Chia seeds, dried, contains 16.5 g of protein per 100 g, per the USDA FoodData Central entry cited below. A typical 1 tablespoon (~12 g) serving therefore provides about 2.0 g of protein.
How many calories in Chia seeds?
Chia seeds, dried, supplies about 486 kcal per 100 g. A 1 tablespoon (~12 g) serving works out to roughly 58 kcal.
Common serving sizes
- 1 tablespoon (~12 g): 58 kcal, 2.0 g protein, 3.7 g fat
- 1 oz (~28 g): 138 kcal, 4.7 g protein, 8.7 g fat
Source: USDA FoodData Central, fdcId 170554, accessed 2026-05-28
References
- Seeds, chia seeds, dried - USDA FoodData Central. USDA FoodData Central. Accessed 2026-05-28.
Last reviewed: 2026-05-28