Food calories · USDA data
Calories in chia seeds
138 calories
in 1 oz, 28.4 g
- Protein
- 4.7 g
- Carbs
- 12 g
- Fat
- 8.7 g
- Fiber
- 9.8 g
Chia seeds have 138 calories. That is USDA's figure for 1 oz, which weighs 28.4 g. Per 100 g, chia seeds have 486 calories.
Most of its calories (54%) come from fat, with carbohydrate next at 33%. This portion has 9.8 g of fiber, 35% of the 28 g Daily Value: high by the FDA's guide.
It takes 21 g of chia seeds to reach 100 calories, which is about 0.7 × 1 oz.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz | 28.3 g | 138 | 4.7 g | 11.9 g | 8.7 g |
| 100 g | 100 g | 486 | 16.5 g | 42.1 g | 30.7 g |
Portion weights are USDA's own. Your chia seeds may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 13% of calories (16.5 g per 100 g)
- Carbohydrate: 33% (42.1 g per 100 g, of which 34.4 g fiber)
- Fat: 54% (30.7 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, chia seeds has the fewest calories of these four (486 per 100 g) and pumpkin seeds the most (559).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chia seeds | 486 | 16.5 g | 42.1 g | 30.7 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 g |
| Cashews | 553 | 18.2 g | 30.2 g | 43.9 g |
| Pumpkin seeds | 559 | 30.2 g | 10.7 g | 49.1 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories are in chia seeds?
Chia seeds have 138 calories. USDA weighs 1 oz at 28.4 g, and chia seeds has 486 calories per 100 g.
How much protein do chia seeds have?
1 oz (28.4 g) has 4.7 g of protein, 9% of the 50 g Daily Value. Per 100 g it is 16.5 g.
How many carbs do chia seeds have?
1 oz has 12 g of carbohydrate, including 9.8 g of fiber, and 8.7 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Seeds, chia seeds, dried (FDC ID 170554). Values are averages; a packaged food's label may differ.