Chia seeds: calories & nutrition facts
100 g of chia seeds contain 479 kcal (1,973 kJ), 22.1 g protein, 3.7 g carbohydrates (of which 0.47 g sugar), 32.8 g fat and 40.2 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 479 kcal
- Protein
- 22.1 g
- Carbs
- 3.7 g
- Fat
- 32.8 g
- Fiber
- 40.2 g
- Sugar
- 0.47 g
- Salt
- < 0.01 g
Nutrition for your portion
- Calories
- 479 kcal
- Protein
- 22.1 g
- Carbs
- 3.7 g
- Sugar
- 0.47 g
- Fat
- 32.8 g
- Fiber
- 40.2 g
for 100 g
Energy split
- Protein22 %
- Carbs4 %
- Fat74 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 479 kcal / 1,973 kJ | |
| MACRONUTRIENTS | ||
| Protein | 22.1 g | |
| Fat | 32.8 g | |
| Saturated fatty acids | 3.5 g | |
| Monounsaturated fatty acids | 2.4 g | |
| Polyunsaturated fatty acids | 25.5 g | |
| Omega-3 fatty acids | 19.4 g | |
| Omega-6 fatty acids | 6.1 g | |
| Cholesterol | Traces | |
| Carbohydrates | 3.7 g | |
| Sugar | 0.47 g | |
| Starch | 3.2 g | |
| Lactose | 0 g | |
| Fiber | 40.2 g | |
| Alcohol | 0 g | |
| Water | 7.9 g | |
| Salt | < 0.01 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 8 µg | 1 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.29 mg | 2 % |
| Vitamin K | 1.7 µg | 2 % |
| Vitamin B1 (thiamine) | 0.97 mg | 88 % |
| Vitamin B2 (riboflavin) | 0.15 mg | 11 % |
| Niacin | 10.9 mg | 68 % |
| Pantothenic acid | 0.48 mg | 8 % |
| Vitamin B6 | 430 µg | 31 % |
| Biotin | 1.5 µg | 3 % |
| Folate | 69.3 µg | 35 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | Traces | |
| MINERALS | ||
| Sodium | 0.3 mg | |
| Potassium | 717 mg | 36 % |
| Calcium | 583 mg | 73 % |
| Magnesium | 306 mg | 82 % |
| Phosphorus | 706 mg | 101 % |
| Iron | 7.6 mg | 54 % |
| Zinc | 5.7 mg | 57 % |
| Iodine | 2 µg | 1 % |
| Copper | 1,613 µg | 161 % |
| Manganese | 5,371 µg | 269 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Don't feel like logging chia seeds by hand?
Just take a photo of your meal – FoodScope recognizes the ingredients and calculates with the same BLS values. Try it right here:
What’s in your meal?
Upload a photo and get an understandable estimate of calories, macros, and visible ingredients in moments.
Drop your meal photo here
For the best result, use a bright photo showing the full plate and portion.
German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · H480100 · Data: BLS 4.0 (2025)