Flax Seed
Chestnut
Chia Seed
Small but powerful, chia seeds are loaded with nutrients and absorb liquid to form a gel-like texture. They're great in smoothies, puddings, or as a vegan egg substitute—and help keep you full thanks to their fiber and healthy fats.
70
1 tbsp, raw
(15 grams)
CAL
A
Nutri-Score
Packed with fiber, omega-3 fatty acids, plant-based protein, and essential minerals like calcium and magnesium.
Value per 100 grams & per cup (140g):
485 kcal | 680 kcal
Protein
17 grams | 24 grams
Fats
30 grams | 43.5 grams
Carbohydrates
42 grams | 59 grams
Fiber
34 grams | 47.5 grams
Vitamins & Nutrients
- Calcium: Supports bone health and nerve function.
- Magnesium: Helps regulate muscle and nerve function.
- Phosphorus: Essential for healthy bones and teeth.
- Omega-3 Fatty Acids (ALA): Supports heart and brain health.
- Iron: Important for oxygen transport in the blood.
- Zinc: Boosts immunity and aids in wound healing.
Satiety and Feelings
Chia seeds swell when soaked, creating a gel that slows digestion and keeps you feeling full longer. Their fiber content supports gut health and their healthy fats help maintain energy levels throughout the day.
What does 100 g look like?
Roughly 2/3 cup of dry chia seeds (dense and tiny). Once soaked, this amount can expand to over 1.5 cups of gel.
What does 2000|2500 calories look like?
About 16 tablespoons, just over 1 cup (225 grams | ½ lb).
* Contains Monounsaturated Fats: Help reduce LDL (bad) cholesterol and support heart health.
Daily Value per 100 grams %
Did you know?
Chia is the ancient Mayan word for “strength” — the seeds were prized by warriors for energy and endurance.
These seeds can absorb up to 12 times their weight in water, forming a gel that was used in ancient hydration drinks.
Aztec and Mayan civilizations used chia as currency and offered them in religious ceremonies.
Chia is a complete protein, containing all nine essential amino acids — rare for plant sources.
- Despite their small size, chia seeds contain more omega-3s than salmon per gram—though the plant-based type (ALA) isn’t as easily absorbed as fish-based omega-3s (DHA/EPA).
When soaked, chia can act as a vegan egg substitute in baking.
Drawbacks ⚠️
Extremely high in fiber, which may cause bloating or digestive discomfort in some individuals if consumed in large quantities.
Chia seeds expand when wet, so consuming them dry without water may pose a choking risk.
Relatively expensive compared to other seeds.
