Chia seeds nutrition facts
1 tbsp of chia seeds (12 g) has 58 calories and 2 g of protein. It's a good source of fiber, manganese and selenium.
Per 1 tbsp of chia seeds (12 g)
- Calories
- 58
- Protein
- 2 g
- Carbs
- 5.1 g
- Fat
- 3.7 g
What it gives you
Share of the Daily Value in 1 tbsp of chia seeds.
- 15% Fiber
- 14% Manganese
- 12% Selenium
- 12% Copper
- 10% Magnesium
How Alma members eat it
Alma members most often log 1 tbsp at a time. The foods most often logged in the same meal are blueberries, banana and honey (25% of meals with chia seeds include blueberries).
From Alma members' food logs over the last 180 days. Shares only, from at least 50 members.
Full nutrition
| Nutrient | 12 g | % DV | 100 g |
|---|---|---|---|
| Calories | 58 | 486 | |
| Protein | 2 g | 17 g | |
| Carbs | 5.1 g | 42 g | |
| Fat | 3.7 g | 31 g | |
| Fiber | 4.1 g | 15% | 34 g |
| Potassium | 49 mg | 1% | 407 mg |
| Calcium | 76 mg | 6% | 631 mg |
| Iron | 0.9 mg | 5% | 7.7 mg |
| Magnesium | 40 mg | 10% | 335 mg |
| Zinc | 0.5 mg | 5% | 4.6 mg |
| Phosphorus | 103 mg | 8% | 860 mg |
| Vitamin C | 0.2 mg | 0% | 1.6 mg |
| Vitamin E | 0.1 mg | 0% | 0.5 mg |
| Thiamin (B1) | 0.1 mg | 6% | 0.6 mg |
| Riboflavin (B2) | 0 mg | 2% | 0.2 mg |
| Niacin (B3) | 1.1 mg | 7% | 8.8 mg |
| Folate | 5.9 mcg | 1% | 49 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Selenium | 6.6 mcg | 12% | 55 mcg |
| Copper | 111 mcg | 12% | 924 mcg |
| Manganese | 0.3 mg | 14% | 2.7 mg |
| Omega-3 | 2140 mg | 17830 mg | |
| Saturated fat | 0.4 g | 2% | 3.3 g |
| Sodium | 1.9 mg | 0% | 16 mg |
| Cholesterol | 0 mg | 0% | 0 mg |
Source: USDA FoodData Central #170554, Seeds, chia seeds, dried. Daily Values are the FDA label values for adults.
Questions
How many calories are in chia seeds?
1 tbsp of chia seeds (12 g) has 58 calories. 100 g has 486 calories.
How much protein is in chia seeds?
1 tbsp of chia seeds has 2 g of protein, 4% of the 50 g Daily Value. 100 g has 17 g.
Are chia seeds healthy?
1 tbsp of chia seeds is a good source of fiber, manganese and selenium. How it fits depends on the rest of your day.
How do people usually eat chia seeds?
Alma members most often log 1 tbsp at a time. The foods most often logged in the same meal are blueberries, banana and honey (25% of meals with chia seeds include blueberries).
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