USDA reference food · Cereal Grains and Pasta
Chia seeds, dry, raw
Per 100 g, chia seeds, dry, raw has 490 calories, 17g of protein, 33g of fat and 0mg of sodium (USDA FoodData Central, Foundation Foods, FDC 2710819). It is one of 3 USDA descriptions of chia seeds.
FoodData Central 2710819, Foundation Foods, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (Foundation Foods), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 17g
- more than 66% of 8,218 USDA reference foods
- Calories per 100 g
- 490
- more than 93% of reference foods
- Fiber per 100 g
- 0g
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, Foundation Foods (FDC 2710819); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese7.6 mg in 100 g (100 g), 329% of the Daily Value
- Copper1.6 mg in 100 g (100 g), 174% of the Daily Value
- Magnesium326 mg in 100 g (100 g), 78% of the Daily Value
- Phosphorus691 mg in 100 g (100 g), 55% of the Daily Value
- Niacin8.7 mg in 100 g (100 g), 54% of the Daily Value
- Zinc5.6 mg in 100 g (100 g), 51% of the Daily Value
- Thiamin0.5 mg in 100 g (100 g), 42% of the Daily Value
- Vitamin B60.2 mg in 100 g (100 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2710819), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 30% carbohydrate, 57% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 490 | 93% |
| Protein | 17.0 g | 66% |
| Total fat | 32.9 g | 94% |
| Carbohydrate | 38.3 g | 80% |
| Sodium | 0 mg | 0% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 8,112 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (22)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (6)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 17.0 g | 17.0 g | 34% |
| Total lipid (fat) | 32.9 g | 32.9 g | 42% |
| Carbohydrate, by difference | 38.3 g | 38.3 g | 14% |
| Ash | 4.37 g | 4.37 g | |
| Starch | 0 g | 0 g | |
| Water | 7.45 g | 7.45 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 595 mg | 595 mg | 46% |
| Iron, Fe | 6.04 mg | 6.04 mg | 34% |
| Magnesium, Mg | 326 mg | 326 mg | 78% |
| Phosphorus, P | 691 mg | 691 mg | 55% |
| Potassium, K | 642 mg | 642 mg | 14% |
| Sodium, Na | 0 mg | 0 mg | 0% |
| Zinc, Zn | 5.56 mg | 5.56 mg | 51% |
| Copper, Cu | 1.57 mg | 1.57 mg | 174% |
| Manganese, Mn | 7.56 mg | 7.56 mg | 329% |
Vitamins (4)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Thiamin | 0.50 mg | 0.50 mg | 42% |
| Niacin | 8.68 mg | 8.68 mg | 54% |
| Vitamin B-6 | 0.20 mg | 0.20 mg | 12% |
| Biotin | 14.5 µg | 14.5 µg |
Source: USDA FoodData Central, FDC 2710819: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat chia seeds
USDA lists 3 preparations of chia seeds. The chia seeds page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov