How much protein is in Chia seeds?

Chia seeds, dry contains 17g of protein per 100g. This is 34% of the recommended daily value of 50g.

Is Chia seeds good for weight loss?

Chia seeds, dry has 517 calories per 100g. At 517 kcal per 100g, it is calorie-dense. Tracking portion sizes with an app like CalRay helps keep it within your daily goal.

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Calories in Chia seeds, dry

Q: How many calories are in Chia seeds?

Chia seeds, dry contains 517 calories per 100g. A typical serving of 1 RACC (45g) provides 233 calories.

Q: How many carbs are in Chia seeds?

Chia seeds, dry contains 38.3g of carbohydrates per 100g.

Ancient Aztec runners relied on these hydrophilic seeds, which can absorb up to 12 times their weight in water, for sustained hydration on long journeys.

517 kcal

per 100g

Protein 17g

Carbs 38.3g

Fat 32.9g

What makes chia seeds so powerful?

Chia (Salvia hispanica) was a staple crop in pre-Columbian Mesoamerica, cultivated as intensively as maize by Aztec and Mayan civilizations. The word chia derives from the Nahuatl word chian, meaning oily, a direct reference to the seed's exceptionally high alpha-linolenic acid (ALA) content—a plant-based omega-3 fatty acid. What makes chia unique among seeds is its hydrophilic nature. The seed coat is rich in mucilage, a soluble fiber that can absorb up to 12 times its weight in water. When exposed to liquid, this fiber rapidly forms a thick, gel-like hydrogel around the seed. Biologically, this mucilage layer protects the seed from desiccation in arid soils, ensuring germination even in harsh climates. For human consumption, this gel-forming property physically slows the digestive breakdown of carbohydrates, creating a sustained release of glucose into the bloodstream rather than a rapid spike. Historically, Aztec warriors and messengers relied on a mixture of chia seeds and water to sustain energy and hydration during long treks across the empire. Today, this same mucilaginous gel is utilized as a vegan egg substitute in baking, where one tablespoon of ground chia mixed with three tablespoons of water mimics the binding properties of a single egg.

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Hydrogel hydration

The soluble fiber in chia's seed coat absorbs up to 12 times its weight in water, forming a gel that slows digestion.

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Plant-based omega-3s

A significant portion of their fat content is alpha-linolenic acid, an essential omega-3 fatty acid that supports cellular function.

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Vegan egg substitute

Mixing one tablespoon of ground chia with three tablespoons of water creates a binding gel that mimics an egg in baking.

💡 When & how to use it

To unlock their maximum nutritional benefit and prevent gastrointestinal discomfort, always soak dry chia seeds in liquid for at least 15 to 20 minutes before consuming. Add them to oatmeal, yogurt, or smoothies, where they will absorb surrounding moisture and thicken the mixture. Ground chia seeds can be stirred into water to create a vegan egg substitute for baking. Store dry seeds in an airtight container in a cool, dark place to protect their delicate omega-3 oils from oxidation and rancidity.

Calories by Serving Size

100g

517 kcal

P 17g C 38.3g F 32.9g

1 RACC (45g)

233 kcal

P 7.7g C 17.2g F 14.8g

200g

1034 kcal

P 34g C 76.6g F 65.8g

50g

259 kcal

P 8.5g C 19.2g F 16.5g

Full Nutrition Facts

Per 100g — daily values based on a 2,000 calorie diet

Nutrition Facts

Serving size: 100g

Calories 517

% Daily Value*

Total Fat 32.9g 42%

Sodium 0mg 0%

Total Carbohydrate 38.3g 14%

Protein 17g 34%

Calcium 595mg 46%

Iron 6.04mg 34%

Potassium 642mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How does Chia seeds fit your daily goals?

🏃

103 min

Walking to burn 517 kcal

🎯

26%

of 2,000 kcal daily goal

💪

17g

protein (34% of daily 50g)

⚡

servings until 2,000 kcal

🍎

Log Chia seeds in CalRay — just snap a photo

CalRay's AI recognizes chia seeds and hundreds of thousands of other foods from a photo. No manual lookup needed.

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Frequently Asked Questions

How many calories are in Chia seeds, dry?

Chia seeds, dry contains 517 calories per 100g. A standard serving of 1 RACC (45g) provides 233 calories. It is relatively calorie-dense, so portion control is important.

How much protein does Chia seeds, dry have?

Chia seeds, dry provides 17g of protein per 100g, which is 34% of the 50g daily recommended value. It is a good source of protein.

How many carbs are in Chia seeds, dry?

Chia seeds, dry contains 38.3g of carbohydrates per 100g .

Is Chia seeds, dry good for weight loss?

Chia seeds, dry has 517 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (17g/100g) helps with satiety.

How do I track Chia seeds, dry calories accurately?

The easiest way to track chia seeds is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.