Nutrition facts · Beans, nuts and seeds
Calories in Chia seeds
Chia seeds have 486 calories per 100 g, and a 1 oz (28.4 g) serving has 138 calories. Most of those calories come from fat, at 30.7 g per 100 g. Chia seeds also contain 42.1 g of carbs per 100 g, but 34.4 g of that is fiber.
Calories come from: Carbs 33% · Fat 54% · Protein 13%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 486 kcal | 16.5 g | 42.1 g | 30.7 g |
| 1 oz | 28.4 g | 138 kcal | 4.7 g | 12 g | 8.7 g |
Full nutrition (Per 100 g)
| Calories | 486 kcal |
|---|---|
| Protein | 16.5 g |
| Carbohydrates | 42.1 g |
| Fiber | 34.4 g |
| Fat | 30.7 g |
| of which saturated | 3.3 g |
| Sodium | 16 mg |
What changes the calories
- Soaking chia seeds in water, milk or juice makes them swell and gel, so the soaked weight is much higher than the dry weight, while the calories stay with the seeds.
- Whatever liquid you soak them in adds its own calories, so chia pudding made with milk, coconut milk or sweetened drinks has more calories than the seeds alone.
- Sweeteners and toppings such as honey, syrup, fruit or granola often add more calories to chia dishes than the seeds themselves.
- Chia seeds are small and easy to over-pour, so a heaped spoonful can weigh noticeably more than a level one.
Tips for logging it accurately
- Weigh chia seeds dry, before soaking, and log that dry weight against the dried chia seed entry.
- Log the soaking liquid, sweeteners and toppings as separate items so each one is counted.
- If you make chia pudding often, save it as a recipe in BerryFit so you can log the same portion with one tap.
Log Chia seeds in seconds
Snap a photo of your meal or search for Chia seeds in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 oz of chia seeds?
A 1 oz (28.4 g) serving of chia seeds has 138 calories, with 4.7 g protein, 12 g carbs and 8.7 g fat.
Are chia seeds high in fat?
Yes, fat is where most of their calories come from, with 30.7 g of fat per 100 g. They also provide 16.5 g of protein per 100 g.
Are chia seeds high in carbs?
Chia seeds have 42.1 g of carbs per 100 g, but 34.4 g of that is fiber, so only a small part of the carbs is starch or sugar.
How do chia seeds compare to flaxseed in calories?
Chia seeds have 486 calories per 100 g, while flaxseed has 534 calories per 100 g. Chia is also lower in calories than seeds like pumpkin seeds (559) and sesame seeds (573) per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Seeds, chia seeds, dried, FDC ID 170554); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
