Chia seedsdry, raw

USDA Foundation

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Serving size

Nutrition Facts

Serving size1 standard serving (45 g)

Amount per serving

Calories

221

% Daily Value*

Total Fat 15 g19%

Saturated Fat 1.5 g^{† (from USDA’s older entry for this food)}7%

Trans Fat 0.06 g^{† (from USDA’s older entry for this food)}

Cholesterol 0 mg^{† (from USDA’s older entry for this food)}0%

Sodium 0 mg0%

Total Carbohydrate 17 g6%

Dietary Fiber 15 g^{† (from USDA’s older entry for this food)}55%

Total Sugars —

Protein 7.7 g

Vitamin D —

Calcium 268 mg21%

Iron 2.7 mg15%

Potassium 289 mg6%

† From USDA's older entry for this food, which has a value where the newest entry doesn't. * 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.

Rich inManganese 148%Copper 79%Fiber 55%^{† (from USDA’s older entry for this food)}Selenium 45%^{† (from USDA’s older entry for this food)}Magnesium 35%of Daily Value, per serving

All nutrients

Per 1 standard serving (45 g).

Nutrient	Amount		Per 100 g
Calories & macronutrients
Calories	221 kcal		490 kcal
Protein	7.7 g	15%	17 g
Carbohydrate	17 g	6%	38 g
Fiber	15 g^{† (from USDA’s older entry for this food)}	55%	34 g
Total sugars	—	—	—
Total fat	15 g	19%	33 g
Saturated fat	1.5 g^{† (from USDA’s older entry for this food)}	7%	3.3 g
Monounsaturated fat	1 g^{† (from USDA’s older entry for this food)}		2.3 g
Polyunsaturated fat	11 g^{† (from USDA’s older entry for this food)}		24 g
Trans fat	0.06 g^{† (from USDA’s older entry for this food)}		0.14 g
Cholesterol	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamins
Vitamin A (RAE)	—	—	—
Vitamin C	0.72 mg^{† (from USDA’s older entry for this food)}	1%	1.6 mg
Vitamin D	—	—	—
Vitamin E	0.23 mg^{† (from USDA’s older entry for this food)}	2%	0.5 mg
Vitamin K	—	—	—
Thiamin (B1)	0.23 mg	19%	0.5 mg
Riboflavin (B2)	0.08 mg^{† (from USDA’s older entry for this food)}	6%	0.17 mg
Niacin (B3)	3.9 mg	24%	8.7 mg
Vitamin B6	0.09 mg	5%	0.2 mg
Folate (DFE)	22 mcg^{† (from USDA’s older entry for this food)}	6%	49 mcg
Vitamin B12	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Pantothenic acid (B5)	—	—	—
Choline	—	—	—
Minerals
Calcium	268 mg	21%	595 mg
Iron	2.7 mg	15%	6 mg
Magnesium	147 mg	35%	326 mg
Phosphorus	311 mg	25%	691 mg
Potassium	289 mg	6%	642 mg
Sodium	0 mg	0%	0 mg
Zinc	2.5 mg	23%	5.6 mg
Copper	0.71 mg	79%	1.6 mg
Manganese	3.4 mg	148%	7.6 mg
Selenium	25 mcg^{† (from USDA’s older entry for this food)}	45%	55 mcg
Other
Omega-3 ALA	8 g^{† (from USDA’s older entry for this food)}	501%	18 g
Omega-3 EPA	—	—	—
Omega-3 DHA	—	—	—
Water	3.4 g		7.5 g
Alcohol	—	—	—
Caffeine	—	—	—

Values marked † are from USDA’s older entry for this food, because the newest entry has no measurement for them. See the older entry · Why we do this

% 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

Where this data comes from

USDA’s newest lab analyses of single foods, with detailed sampling information.

Dataset: USDA FoodData Central, Foundation Foods
FDC ID: 2710819 (opens USDA FoodData Central in a new tab)
Published: October 31, 2024
Release used: FoodData Central Foundation Foods 2026-10-29
Older entry used: Fiber, Saturated fat, Monounsaturated fat, Polyunsaturated fat and 9 more: from USDA's older entry for this food, because this record has no value for them. Values measured in this record are never replaced.
Same food elsewhere: USDA SR Legacy

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.