Nuts and seeds

Chia seeds nutrition, small servings, real numbers.

For 1 oz of chia seeds, count 138 calories. The protein in that portion is 4.7 g. Those numbers describe “Seeds, chia seeds, dried” in USDA FoodData Central. Beyond the headline number, it is notable for selenium and magnesium. Choose how much you are eating and the panel does the arithmetic from there.

By Alen Yaco · Updated 20 September 2026

Every value traces to USDA FoodData Central (170554); Daily Values follow the FDA label rules.

Calories in chia seeds, serving by serving

1 oz of chia seeds supplies 138 calories, which scales to 486 per 100 g. Each serving listed underneath was weighed by USDA rather than estimated.

How much protein does chia seeds provide?

For protein, 1 oz of chia seeds gives you 4.7 g, which fills 9 percent of the daily 50 g benchmark. Only 14 percent of its calories come from protein, so treat chia seeds as something you eat for other reasons and count the protein as a bonus.

Energy-wise, protein contributes 13 percent, fat 54 percent and carbohydrate 33 percent, which makes it mostly a fat.

What to know before you buy chia seeds

Chia seeds are tiny, oval seeds from a flowering plant in the mint family. You will find them sold as whole seeds, which are either speckled black or solid white. Avoid bags with grey seeds, as these are immature. Look for clean, dry seeds with no musty smell and no debris in the packaging.

These seeds absorb liquid rapidly to form a thick, gelatinous outer layer. Heating is unnecessary, though they tolerate baking temperatures well. The most common error is failing to whisk them thoroughly when initially combined with liquid. This oversight causes the seeds to clump together into solid, dry lumps that ruin the texture.

Stir them into coconut milk or almond milk to make cold puddings, a common preparation in modern Western kitchens. In Mexican drinks, they are mixed with lime juice and water. They also add crunch when sprinkled over porridge or folded into bread dough before baking.

Vitamins and minerals in chia seeds

1 oz of chia seeds delivers selenium (29 percent of the Daily Value), magnesium (23 percent of the Daily Value), phosphorus (20 percent of the Daily Value). Everything else USDA reports for it is in the table, scaled to your serving.

Fibre is a genuine strength: 34 g in every 100 g, which is 123 percent of the Daily Value.

Where chia seeds fits in a day

Against the standard 2,000 calorie reference, 1 oz of chia seeds takes up 7 percent of the energy and supplies 9 percent of the protein. For a figure that fits you, start with the TDEE calculator, then set grams with the macro calculator.

Using chia seeds: three recipes

The Calorie Counter Team wrote these. Under every recipe the numbers are added up from the USDA record for each ingredient and split across the servings.

Breakfast · British

Coconut and Chia Seed Pudding

A cold breakfast dish made by soaking chia seeds in coconut milk until they form a gel.

135 min · serves 2

325kcal

5.4gprotein

27gfat

19gcarbs

Ingredients

• 40g chia seeds 40 g
• 200g coconut milk 200 g
• 50g water 50 g
• 20g honey 20 g

Method

1. Whisk the chia seeds, coconut milk, water, and honey together in a medium bowl.
2. Leave the mixture at room temperature for 10 minutes.
3. Whisk the mixture again to disperse any clumps of seeds.
4. Cover the bowl and refrigerate for 2 hours before serving.

4 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Snack · British

Baked Chia and Seed Crackers

Crisp savoury crackers made from a baked mixture of chia, sunflower, and pumpkin seeds.

55 min · serves 4

166kcal

6.4gprotein

14gfat

7.3gcarbs

Ingredients

• 40g chia seeds 40 g
• 40g sunflower seeds 40 g
• 40g pumpkin seeds 40 g
• 180g water 180 g
• 3g salt 3 g

Method

1. Heat the oven to 160 degrees Celsius.
2. Mix the chia seeds, sunflower seeds, pumpkin seeds, salt, and water in a bowl.
3. Let the mixture stand for 15 minutes until it forms a thick paste.
4. Spread the paste flat on a baking tray lined with baking paper to a thickness of 3 millimetres.
5. Bake for 30 minutes, slice into rectangles, flip them over, and bake for another 10 minutes.

Nutrition per serving, calculated across 5 USDA ingredient records. Expect small differences once cooked.

Dinner · British

Turkey and Chia Meatballs

Pan-fried turkey meatballs using hydrated chia seeds as a binding agent instead of breadcrumbs.

40 min · serves 3

293kcal

27gprotein

19gfat

5.4gcarbs

Ingredients

• 25g chia seeds 25 g
• 80g water 80 g
• 400g ground turkey 400 g
• 60g onion 60 g
• 4g salt 4 g
• 15g olive oil 15 g

Method

1. Stir the chia seeds and water together in a small bowl and leave for 15 minutes to gel.
2. Finely chop the onion.
3. Mix the gelled chia seeds, ground turkey, chopped onion, and salt together in a large bowl.
4. Shape the mixture into 12 equal meatballs.
5. Heat the olive oil in a frying pan over medium heat.
6. Fry the meatballs for 12 minutes, turning occasionally, until cooked through.

Per serving, from 6 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Calorie Counter Team, food critic

Chia seeds as part of a meal

What a meal containing chia seeds comes to, using USDA numbers for every part of it.

Nuts and seeds: where chia seeds sits

Each food is shown per 100 g, in the form named beside it.

Questions about chia seeds

What is the calorie count for 1 oz of chia seeds?

138 calories, according to USDA FoodData Central: the record is “Seeds, chia seeds, dried”, FDC 170554. That works out at 486 per 100 g.

How much protein does chia seeds have?

You get 4.7 g from 1 oz of chia seeds, equal to 9 percent of the daily reference amount; 100 g holds 17 g.

Can you eat chia seeds when trying to lose weight?

That depends on the rest of the day, not on chia seeds. For planning: 1 oz of chia seeds is 138 calories and 4.7 g of protein, 14 percent protein by energy, which means it needs a protein-rich partner on the plate.

What vitamins and minerals does chia seeds have?

1 oz of chia seeds is strongest in selenium at 29 percent, magnesium at 23 percent, phosphorus at 20 percent. Other nutrients are present in smaller amounts and are listed in the profile table.

Do chia seeds need to be ground before eating?

No, you do not need to grind them. Unlike flaxseeds, whole chia seeds readily absorb moisture and soften completely when soaked. Ground chia is only necessary if you require a completely smooth texture in sauces or bakes.

How should chia seeds be stored to keep them fresh?

Keep them in an airtight container in a cool, dark cupboard. Their natural oils are stable, so they keep well for a long time without spoiling. Refrigeration is unnecessary unless your kitchen is exceptionally warm.

Sources

• Seeds, chia seeds, dried — USDA FoodData Central, FDC ID 170554
• Daily Values for nutrition labelling, 21 CFR 101.9