Chia seeds, dried: calories and nutrition facts

Values per 100 g (3.5 oz) of edible portion, according to the USDA.

486 cal per 100 g (3.5 oz)

Summary per 100 g

Change the amount

Nutrient	Per 100 g (3.5 oz)	Per 1 oz (28 g)	% DV*
Calories	486 cal	138 cal	7%
Total Fat	30.7 g	8.7 g	11%
Saturated Fat	3.3 g	0.9 g	5%
Trans Fat	0.1 g	0.0 g
Cholesterol	0 mg	0 mg	0%
Sodium	16 mg	5 mg	0%
Total Carbohydrate	42.1 g	11.9 g	4%
Dietary Fiber	34.4 g	9.8 g	35%
Total Sugars	no data
Protein	16.5 g	4.7 g	9%
Vitamin D	no data
Calcium	631 mg	179 mg	14%
Iron	7.7 mg	2.2 mg	12%
Potassium	407 mg	115 mg	2%

Full nutrition table

Energy and water
Nutrient	Per 100 g (3.5 oz)	Per 1 oz (28 g)	% DV*
Calories	486 cal	138 cal	7%
Energy (kJ)	2,034 kJ	577 kJ
Water	5.8 %	1.6 %

Macronutrients
Nutrient	Per 100 g (3.5 oz)	Per 1 oz (28 g)	% DV*
Total Fat	30.7 g	8.7 g	11%
Total Carbohydrate	42.1 g	11.9 g	4%
Dietary Fiber	34.4 g	9.8 g	35%
Total Sugars	no data
Protein	16.5 g	4.7 g	9%

Fats
Nutrient	Per 100 g (3.5 oz)	Per 1 oz (28 g)	% DV*
Saturated Fat	3.3 g	0.9 g	5%
Trans Fat	0.1 g	0.0 g
Cholesterol	0 mg	0 mg	0%
Monounsaturated Fat	2.3 g	0.7 g
Polyunsaturated Fat	23.7 g	6.7 g
Butyric acid (4:0)	no data
Caproic acid (6:0)	no data
Caprylic acid (8:0)	no data
Capric acid (10:0)	no data
Lauric acid (12:0)	no data
Myristic acid (14:0)	0.03 g	0.01 g
Palmitic acid (16:0)	2.17 g	0.62 g
Stearic acid (18:0)	0.91 g	0.26 g
Palmitoleic acid (16:1)	0.03 g	0.01 g
Oleic acid (18:1)	2.20 g	0.62 g
Gadoleic acid (20:1)	0.05 g	0.01 g
Erucic acid (22:1)	no data
Linoleic acid (18:2)	5.84 g	1.65 g
Linolenic acid (18:3)	17.83 g	5.05 g
Stearidonic acid (18:4)	no data
Arachidonic acid (20:4)	no data
EPA (20:5 n-3)	no data
DPA (22:5 n-3)	no data
DHA (22:6 n-3)	no data

Minerals
Nutrient	Per 100 g (3.5 oz)	Per 1 oz (28 g)	% DV*
Sodium	16 mg	5 mg	0%
Calcium	631 mg	179 mg	14%
Iron	7.7 mg	2.2 mg	12%
Potassium	407 mg	115 mg	2%
Magnesium	335 mg	95 mg	23%
Phosphorus	860 mg	244 mg	20%
Zinc	4.6 mg	1.3 mg	12%
Copper	0.92 mg	0.26 mg	29%
Manganese	2.72 mg	0.77 mg	34%
Selenium	55.2 µg	15.6 µg	28%

Vitamins
Nutrient	Per 100 g (3.5 oz)	Per 1 oz (28 g)	% DV*
Vitamin D	no data
Vitamin A (RAE)	no data
Retinol	no data
Vitamin C	1.6 mg	0.5 mg	1%
Vitamin E (alpha-tocopherol)	0.50 mg	0.14 mg	1%
Vitamin K (phylloquinone)	no data
Thiamin (vitamin B1)	0.62 mg	0.18 mg	15%
Riboflavin (vitamin B2)	0.17 mg	0.05 mg	4%
Niacin (vitamin B3)	8.8 mg	2.5 mg	16%
Pantothenic acid (vitamin B5)	no data
Vitamin B6	no data
Folate (DFE)	no data
Vitamin B12	0.00 µg	0.00 µg	0%
Choline	no data

Other
Nutrient	Per 100 g (3.5 oz)	Per 1 oz (28 g)
Ash	4.80 g	1.36 g
Alcohol (ethyl)	no data
Caffeine	no data

*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.

The USDA data has no value for this nutrient in Chia seeds, dried.

Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.

Averages from analyzed samples and published sources. The food in front of you may vary.

Questions about Chia seeds, dried

How many calories are in Chia seeds, dried?

Chia seeds, dried has 486 calories per 100 g (3.5 oz), according to the USDA. In 1 oz (28 g), that is 138 calories.

Where do the values for Chia seeds, dried come from?

From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.

Do the values apply to the brand I buy?

Not necessarily. These are averages for generic foods. For packaged products, go by the label.

Similar foods

Data source

USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 170554: “Seeds, chia seeds, dried”.

Data version: usdasr2018-b6d8398e.

About the sources