Chia Seeds

Chia Seeds – Nutrition Facts (per 100 grams)

Calories: 486 kcal
Protein: 16.5 g
Fat: 30.7 g

• Saturated Fat: 3.3 g
• Monounsaturated Fat: 2.3 g
• Polyunsaturated Fat: 23.7 g
  • Omega-3: 17.8 g
  • Omega-6: 5.9 g
    Carbohydrates: 42.1 g
• Sugars: 0.0 g
• Fiber: 34.4 g
  Cholesterol: 0 mg
  Sodium: 16 mg

Vitamins in Chia Seeds

• Vitamin A: 54 IU (1% DV)
• Vitamin B1 (Thiamine): 0.6 mg (50% DV)
• Vitamin B2 (Riboflavin): 0.2 mg (13% DV)
• Vitamin B3 (Niacin): 8.8 mg (55% DV)
• Vitamin B5 (Pantothenic Acid): 1.1 mg (22% DV)
• Vitamin B6: 0.2 mg (10% DV)
• Vitamin B9 (Folate): 49 µg (12% DV)
• Vitamin C: 1.6 mg (2% DV)
• Vitamin E: 0.5 mg (3% DV)
• Vitamin K: 0.0 µg (0% DV)

Minerals in Chia Seeds

• Calcium: 631 mg (63% DV)
• Phosphorus: 860 mg (123% DV)
• Magnesium: 335 mg (84% DV)
• Potassium: 407 mg (9% DV)
• Iron: 7.7 mg (43% DV)
• Zinc: 4.6 mg (42% DV)
• Selenium: 37.5 µg (68% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Chia seeds are an excellent source of omega-3 fatty acids, which support heart and brain health.
• Extremely high in fiber, aiding digestion, stabilizing blood sugar levels, and promoting a feeling of fullness.
• Rich in calcium, phosphorus and magnesium, which are crucial for bone health.
• Contain a good amount of iron and zinc, which support oxygen transport and immune function.
• Naturally gluten-free, low in sugar, and versatile for use in smoothies, yogurt, baked goods, or as a topping for salads and cereals.
• When soaked, chia seeds form a gel-like texture, making them great for puddings or as an egg substitute in vegan baking.