Chia seedsdried
USDA has newer measurements for this food. See Chia seeds, dry, raw in Foundation Foods. This older SR Legacy record is kept for reference.
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Nutrition Facts
Serving size1 oz (28.35 g)
Amount per serving
Calories
% Daily Value*
Total Fat 8.7 g11%
Saturated Fat 0.94 g5%
Trans Fat 0.04 g
Cholesterol 0 mg0%
Sodium 4.5 mg0%
Total Carbohydrate 12 g4%
Dietary Fiber 9.8 g35%
Total Sugars —
Protein 4.7 g
Vitamin D —
Calcium 179 mg14%
Iron 2.2 mg12%
Potassium 115 mg2%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 oz (28.35 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 138 kcal | 486 kcal | ||
| Protein | 4.7 g | 9% | 17 g | |
| Carbohydrate | 12 g | 4% | 42 g | |
| Fiber | 9.8 g | 35% | 34 g | |
| Total sugars | — | — | — | |
| Total fat | 8.7 g | 11% | 31 g | |
| Saturated fat | 0.94 g | 5% | 3.3 g | |
| Monounsaturated fat | 0.65 g | 2.3 g | ||
| Polyunsaturated fat | 6.7 g | 24 g | ||
| Trans fat | 0.04 g | 0.14 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | — | — | — | |
| Vitamin C | 0.45 mg | 1% | 1.6 mg | |
| Vitamin D | — | — | — | |
| Vitamin E | 0.14 mg | 1% | 0.5 mg | |
| Vitamin K | — | — | — | |
| Thiamin (B1) | 0.18 mg | 15% | 0.62 mg | |
| Riboflavin (B2) | 0.05 mg | 4% | 0.17 mg | |
| Niacin (B3) | 2.5 mg | 16% | 8.8 mg | |
| Vitamin B6 | — | — | — | |
| Folate (DFE) | 14 mcg | 3% | 49 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | — | — | — | |
| Choline | — | — | — | |
| Minerals | ||||
| Calcium | 179 mg | 14% | 631 mg | |
| Iron | 2.2 mg | 12% | 7.7 mg | |
| Magnesium | 95 mg | 23% | 335 mg | |
| Phosphorus | 244 mg | 20% | 860 mg | |
| Potassium | 115 mg | 2% | 407 mg | |
| Sodium | 4.5 mg | 0% | 16 mg | |
| Zinc | 1.3 mg | 12% | 4.6 mg | |
| Copper | 0.26 mg | 29% | 0.92 mg | |
| Manganese | 0.77 mg | 34% | 2.7 mg | |
| Selenium | 16 mcg | 28% | 55 mcg | |
| Other | ||||
| Omega-3 ALA | 5.1 g | 316% | 18 g | |
| Omega-3 EPA | — | — | — | |
| Omega-3 DHA | — | — | — | |
| Water | 1.6 g | 5.8 g | ||
| Alcohol | — | — | — | |
| Caffeine | — | — | — | |
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Nutritionally similar foods
- Sesame seedswhole, dried160 kcal per 1 ozRich in Copper
- Flaxseedground77 kcal per 1 standard servingRich in Selenium
- Almondshoney roasted, unblanched168 kcal per 1 ozRich in Copper
- Safflower seed kernelsdried147 kcal per 1 ozRich in Copper
- Sesame seed kernelstoasted, without salt added (decorticated)161 kcal per 1 ozRich in Copper
- Sesame mealpartially defatted161 kcal per 1 ozRich in Thiamin
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
- Same food elsewhere
- USDA Foundation
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.