USDA reference food · Nut and Seed Products

Seeds, chia seeds, dried

1 oz of seeds, chia seeds, dried (28.35 g) has 140 calories, 5g of protein, 9g of fat and 10g of fiber (USDA FoodData Central, SR Legacy, FDC 170554). It is one of 3 USDA descriptions of chia seeds.

FoodData Central 170554, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 oz (28.35g)

AmountPortion

Amount per serving

Calories140

% Daily Value*

Total Fat 9g11%

Saturated Fat 1g5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 12g4%

Dietary Fiber 10g35%

Total Sugars not declared

Includes Added Sugars not declared

Protein 5g9%

Vitamin D not declared

Calcium 180mg14%

Iron 2.2mg12%

Potassium 120mg2%

* 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 (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 16.5g; more than 66% of 8,218 USDA reference foods
Calories per 100 g: 486; more than 93% of reference foods
Fiber per 100 g: 34.4g; more than 100% of reference foods

What a portion gives you

Fiber 10g35%

Protein 5g9%

Potassium 120mg2%

Calcium 180mg14%

Iron 2.2mg12%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 170554); FDA Daily Values, 21 CFR 101.9.

Also rich in

Manganese0.8 mg in 1 oz (28.35 g), 34% of the Daily Value
Copper0.3 mg in 1 oz (28.35 g), 29% of the Daily Value
Selenium16 µg in 1 oz (28.35 g), 28% of the Daily Value
Magnesium95 mg in 1 oz (28.35 g), 23% of the Daily Value
Phosphorus244 mg in 1 oz (28.35 g), 20% of the Daily Value
Niacin2.5 mg in 1 oz (28.35 g), 16% of the Daily Value
Thiamin0.2 mg in 1 oz (28.35 g), 15% of the Daily Value
Zinc1.3 mg in 1 oz (28.35 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 170554), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 33% carbohydrate, 54% 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	486	93%
Protein	16.5 g	66%
Total fat	30.7 g	93%
Carbohydrate	42.1 g	81%
Fiber	34.4 g	100%
Sodium	16.0 mg	21%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (64)

The portion is 1 oz (28.35 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.69 g	16.5 g	9%
Total lipid (fat)	8.71 g	30.7 g	11%
Carbohydrate, by difference	11.9 g	42.1 g	4%
Ash	1.36 g	4.80 g
Energy	138 kcal	486 kcal
Water	1.64 g	5.80 g
Fiber, total dietary	9.75 g	34.4 g	35%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0.040 g	0.14 g
Fatty acids, total saturated	0.94 g	3.33 g	5%
Fatty acids, total monounsaturated	0.65 g	2.31 g
Fatty acids, total polyunsaturated	6.71 g	23.7 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	179 mg	631 mg	14%
Iron, Fe	2.19 mg	7.72 mg	12%
Magnesium, Mg	95.0 mg	335 mg	23%
Phosphorus, P	244 mg	860 mg	20%
Potassium, K	115 mg	407 mg	2%
Sodium, Na	4.54 mg	16.0 mg	0%
Zinc, Zn	1.30 mg	4.58 mg	12%
Copper, Cu	0.26 mg	0.92 mg	29%
Manganese, Mn	0.77 mg	2.72 mg	34%
Selenium, Se	15.6 µg	55.2 µg	28%

Vitamins (8)

Nutrient	Per portion	Per 100 g	% DV
Vitamin E (alpha-tocopherol)	0.14 mg	0.50 mg	1%
Vitamin C, total ascorbic acid	0.45 mg	1.60 mg	1%
Thiamin	0.18 mg	0.62 mg	15%
Riboflavin	0.048 mg	0.17 mg	4%
Niacin	2.50 mg	8.83 mg	16%
Folate, total	13.9 µg	49.0 µg
Vitamin B-12	0 µg	0 µg	0%
Folate, food	13.9 µg	49.0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.12 g	0.44 g
Threonine	0.20 g	0.71 g
Isoleucine	0.23 g	0.80 g
Leucine	0.39 g	1.37 g
Lysine	0.27 g	0.97 g
Methionine	0.17 g	0.59 g
Cystine	0.12 g	0.41 g
Phenylalanine	0.29 g	1.02 g
Tyrosine	0.16 g	0.56 g
Valine	0.27 g	0.95 g
Arginine	0.61 g	2.14 g
Histidine	0.15 g	0.53 g
Alanine	0.30 g	1.04 g
Aspartic acid	0.48 g	1.69 g
Glutamic acid	0.99 g	3.50 g
Glycine	0.27 g	0.94 g
Proline	0.22 g	0.78 g
Serine	0.30 g	1.05 g

Fatty acids (15)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.0085 g	0.030 g
SFA 16:0	0.62 g	2.17 g
SFA 18:0	0.26 g	0.91 g
SFA 20:0	0.026 g	0.093 g
MUFA 18:1	0.62 g	2.20 g
PUFA 18:2	1.65 g	5.83 g
PUFA 18:3	5.05 g	17.8 g
SFA 22:0	0.0091 g	0.032 g
MUFA 14:1	0.0085 g	0.030 g
MUFA 16:1	0.0082 g	0.029 g
MUFA 20:1	0.013 g	0.046 g
SFA 15:0	0.0085 g	0.030 g
SFA 17:0	0.018 g	0.063 g
PUFA 18:2 n-6 c,c	1.65 g	5.83 g
MUFA 17:1	0 g	0 g

Source: USDA FoodData Central, FDC 170554: 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.

Compare every chia seeds preparation

Next questions

Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
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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