Chia seeds nutrition facts
Nuts & seeds · Dried · per 100 g
Chia seeds (dried) contains 486 kcal per 100 g, with 16.5 g protein, 42.1 g carbohydrate (of which 0 g sugar), 30.7 g fat and 34.4 g fiber. That works out to about 3.4 g of protein per 100 kcal, and its energy density is high (over 300 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 486 kcal |
| Protein | 16.5 g |
| Carbohydrate | 42.1 g |
| Fat | 30.7 g |
| Fiber | 34.4 g |
| Sugar | 0 g |
| Calcium | 631 mg |
| Iron | 7.7 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: chia seeds is high (over 300 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 3.4 g/100 kcal. Fiber (34.4 g per 100 g) supports digestion and satiety, while the sugar figure (0 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
Frequently asked questions
How many calories are in 100 g of chia seeds?
100 g of chia seeds (dried) contains about 486 kcal, with 16.5 g protein, 42.1 g carbohydrate and 30.7 g fat, per USDA FoodData Central.
How much protein is in chia seeds?
Chia seeds provides 16.5 g of protein per 100 g — roughly 3.4 g of protein per 100 kcal.
Is chia seeds high or low in calories?
At 486 kcal per 100 g, chia seeds has high (over 300 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 170554), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14