Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Chia seeds |
|---|---|
Macronutrients | |
| Calorieskcal | 48624% DV |
| Proteing | 16.533% DV |
| Total fatg | 30.739% DV |
| Carbohydrateg | 42.115% DV |
| Fibreg | 34.4123% DV |
| Waterg | 5.8 |
Fats | |
| Saturated fatg | 3.3317% DV |
| Monounsaturated fatg | 2.31 |
| Polyunsaturated fatg | 23.7 |
| Cholesterolmg | 00% DV |
| ALA (omega-3)g | 17.8 |
| Linoleic acid (omega-6)g | 5.83 |
Vitamins | |
| Vitamin Cmg | 1.62% DV |
| Vitamin Emg | 0.53% DV |
| Thiamin (B1)mg | 0.6252% DV |
| Riboflavin (B2)mg | 0.1713% DV |
| Niacin (B3)mg | 8.8355% DV |
| Folateµg | 4912% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 63149% DV |
| Ironmg | 7.7243% DV |
| Magnesiummg | 33580% DV |
| Phosphorusmg | 86069% DV |
| Potassiummg | 4079% DV |
| Sodiummg | 161% DV |
| Zincmg | 4.5842% DV |
| Coppermg | 0.924103% DV |
| Manganesemg | 2.72118% DV |
| Seleniumµg | 55.2100% DV |
Other | |
| Ashg | 4.8 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Chia seeds |
|---|---|
| Omega-3 fatty acidsFatty acid | Primary |
| PhytatesPhosphate ester | Present |
| PolyphenolsPolyphenol (class) | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Chia seeds |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Gut & Digestive Health | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.