Food · Nut and Seed Products
Chia seeds nutrition facts
A typical portion of chia seeds (1 oz; 28.35 g, dried) has 140 calories and 5g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 486 calories (dried) to 490 (dry, raw).
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 for Seeds, chia seeds, dried, 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
- Sodium per 100 g
- 16mg
- more than 21% of reference foods
1 oz weighs 28.35 g in USDA's record for Seeds, chia seeds, dried (FDC 170554).
Where the calories come from: 33% carbohydrate, 54% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
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.
Every form of chia seeds USDA describes
Dry, raw has the most calories per 100 g (490); the fewest: Dried (486)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Seeds, chia seeds, driedSame values: Chia seeds | 486 | 16.5 g | 30.7 g | 16 mg |
| Chia seeds, dry, raw | 490 | 17 g | 32.9 g | 0 mg |
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 | % DV |
|---|---|---|---|
| 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 | % DV |
|---|---|---|---|
| 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.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in chia seeds?
140 in 1 oz (28.35 g) of dried; 486 to 490 per 100 g across USDA's descriptions.
How much protein is in chia seeds?
5g in 1 oz; 16.5 g per 100 g.
How much sodium is in chia seeds?
0mg in 1 oz; 16 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov