Chia seeds
100 g raw
486 kcal
Roasted, 100 g
512 kcal
tbsp (12 g)
58 kcal
Protein, fat and carbs per 100 g
- Protein
- 16.5 g
- Fat
- 30.7 g
- Carbs
- 42.1 g
- Fiber
- 34.4 g
Servings
- tbsp (12 g)58 kcal · Protein 2 g · Fat 3.7 g · Carbs 5.1 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 486 kcal | 16.5 g | 30.7 g | 42.1 g |
| Soaked | 150% | 324 kcal | 11 g | 20.5 g | 28.1 g |
| Roasted | 95% | 512 kcal | 17.4 g | 32.3 g | 44.3 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C | 1.6 mg | 2% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin B1 (thiamine) | 0.62 mg | 56% |
| Vitamin B2 (riboflavin) | 0.17 mg | 15% |
| Vitamin B3 (niacin) | 8.8 mg | 63% |
| Calcium | 631 mg | 63% |
| Iron | 7.7 mg | 43% |
| Magnesium | 335 mg | 108% |
| Phosphorus | 860 mg | 123% |
| Potassium | 407 mg | 16% |
| Sodium | 16 mg | 1% |
| Zinc | 4.6 mg | 57% |
| Selenium | 55.2 mcg | 100% |
| Copper | 0.92 mg | 102% |
| Manganese | 2.7 mg | 151% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculatorSimilar foods
Data: USDA FoodData Central, record “Seeds, chia seeds, dried”.