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Calories in Chia seeds
100 g of chia seeds has 486 kcal, and 1 tablespoon of chia seeds (12 g) has about 58 kcal.
486 kcalper 100 g
58 kcal in 1 tablespoon (12 g)
Very high density · 4.9 kcal per g
- Protein 16.5g 13% of the calories
- Carbs 42.1g 33% of the calories
- Fat 30.7g 54% of the calories
- Fiber 34.4g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 119 minutes of walking, or 43 minutes of running, for a 70 kg body - context, not a debt to work off.
Chia seeds nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 486kcal | 58kcal |
| Fat | 30.7g | 3.7g |
| Saturated Fat | - | - |
| Unsaturated Fat | - | - |
| Carbs | 42.1g | 5.1g |
| Sugars | - | - |
| Fiber | 34.4g | 4.1g |
| Protein | 16.5g | 2g |
| Salt | 0.04g | 0.005g |
| Water | 7.5g | 0.89g |
| Starch | 0g | 0g |
|---|
| Monounsaturated | 2.3g | 0.28g |
|---|---|---|
| Polyunsaturated | 23.7g | 2.8g |
| Omega-3 | 17.8g | 2.1g |
| ALA | 17.8g | 2.1g |
| Omega-6 | 5.8g | 0.7g |
| LA | 5.8g | 0.7g |
| Trans Fat | 0.14g | 0.017g |
| Cholesterol | 0mg | 0mg |
| Vitamin B1 (Thiamine) | 0.5mg | 0.06mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.17mg | 0.02mg |
| Vitamin B3 (Niacin) | 8.7mg | 1mg |
| Vitamin B6 (Pyridoxine) | 0.2mg | 0.024mg |
| Vitamin B12 (Cobalamin) | 0µg | 0µg |
| Folate (Vitamin B9) | 49µg | 5.9µg |
| Vitamin C | 1.6mg | 0.19mg |
| Vitamin E | 0.5mg | 0.06mg |
| Calcium | 595mg | 71.4mg |
|---|---|---|
| Copper | 1.6mg | 0.19mg |
| Iron | 6mg | 0.73mg |
| Magnesium | 326mg | 39.2mg |
| Manganese | 7.6mg | 0.91mg |
| Phosphorus | 691mg | 83mg |
| Potassium | 642mg | 77.1mg |
| Selenium | 55.2µg | 6.6µg |
| Zinc | 5.6mg | 0.67mg |
| Flavonoids | 0.12mg | 0.014mg |
|---|---|---|
| Isoflavones | 0.12mg | 0.014mg |
| Cystine | 0.41g | 0.049g |
|---|---|---|
| Histidine | 0.53g | 0.064g |
| Isoleucine | 0.8g | 0.096g |
| Leucine | 1.4g | 0.16g |
| Lysine | 0.97g | 0.12g |
| Methionine | 0.59g | 0.071g |
| Phenylalanine | 1g | 0.12g |
| Threonine | 0.71g | 0.085g |
| Tryptophan | 0.44g | 0.052g |
| Tyrosine | 0.56g | 0.068g |
| Valine | 0.95g | 0.11g |
Foods with similar calories
Other published foods within reach of 486 kcal per 100 g, so the number has something to sit against.
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Questions about chia seeds
1 tablespoon of chia seeds (12 g) has about 58 kcal, and 100 g has 486 kcal.
100 g of chia seeds has 16.5 g of protein. The macro calculator works out how much protein you need a day.
100 g of chia seeds has 34.4 g of fiber.
Yes. 100 g of chia seeds has 7.6 mg of manganese, 378% of what an adult needs in a day.
Moderately. 100 g of chia seeds has 16.5 g of protein, 14% of the calories; a food counts as high in protein from 20%.
Yes. 100 g of chia seeds has 34.4 g of fiber; a food counts as high in fiber from 6 g.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 100 g of chia seeds has 486 kcal. The calorie calculator works out how many you need.
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