🧪 Nutrition Facts
- Calories 159.9
- Total Fat 10.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 210.0 mg
- Total Carbohydrate 11.0 g
- Dietary Fiber 8.0 g
- Sugars 0.0 g
- Protein 5.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 200.1 mg
- Copper 0.6 mg
- Folate 0.0 µg
- Iron 4.5 mg
- Magnesium 120.0 mg
- Manganese 0.0 mg
- Niacin 2.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 249.9 mg
- Riboflavin 0.4 mg
- Thiamin 0.0 mg
- Zinc 0.9 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 159.9 calories per serving (1 Serving (30.0g)), Chia Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (10.0g, 58.4% of calories), including 1.0g of saturated fat. It's a good source of dietary fiber at 8.0g per serving (29% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Chia Seeds
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Chia Seeds. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Chia Seeds — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Chia Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 159.9 kcal | 8% |
| Total Fat | 10.0 g | 13% |
| Saturated Fat | 1.0 g | 5% |
| Total Carbohydrate | 11.0 g | 4% |
| Dietary Fiber | 8.0 g | 29% ✅ |
| Protein | 5.0 g | 10% |
| Riboflavin (B-2) | 0.43 mg | 33% ✅ |
| Niacin (B-3) | 2.0 mg | 13% |
| Calcium | 200.1 mg | 15% |
| Iron | 4.5 mg | 25% ✅ |
| Potassium | 210.0 mg | 4% |
| Magnesium | 120.0 mg | 29% ✅ |
| Phosphorus | 249.9 mg | 20% ✅ |
| Zinc | 0.9 mg | 8% |
| Copper | 0.60 mg | 67% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Chia Seeds accounts for 8% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 58.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 159.9 calories in Chia Seeds? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 12.1 min |
| Walking: 17 minutes per mile | 27.6 min |
| Cycling (Low Intensity) | 17.5 min |
| HIIT | 14.8 min |
| Elliptical (Moderate Intensity) | 23.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Chia Seeds
Is Chia Seeds good for weight loss?
Chia seeds can support weight loss efforts because they're filling despite being relatively low in calories—a 30g serving provides 8g of fiber and 5g of protein, both of which promote satiety. They absorb liquid and expand in your stomach, which helps you feel full longer.
How does the fiber in Chia Seeds support digestion?
The 8g of fiber per serving is substantial and supports digestion by promoting regular bowel movements and feeding beneficial gut bacteria. This helps maintain a healthy digestive system and can prevent constipation.
Is Chia Seeds a good snack for kids?
Chia seeds can be a good snack for kids when prepared thoughtfully—they're nutritious and fun to eat in puddings or smoothies. However, whole seeds should be consumed with adequate liquid to prevent choking, so they're best mixed into foods rather than eaten dry.
What vitamins or minerals stand out in Chia Seeds?
Iron stands out at 4.5mg per serving, which is a meaningful contribution to daily needs and particularly valuable for vegetarians and vegans. The seeds also provide a solid dose of potassium at 210mg, supporting heart and muscle function.
What diets does Chia Seeds suit?
Chia seeds work well with keto, paleo, vegan, and vegetarian diets. They're also suitable for gluten-free and whole-food plant-based eating patterns.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
