SeedsBasic Food

Chia seed

Dry or uncooked

Nutrition overview

1 serving · 28.35 g · Dry or uncooked

Chia seed provides 139 calories, 4.8 g protein, 10.9 g carbs, and 9.3 g fat per 1 serving · 28.35 g.

139

calories

Protein

4.8g

Carbs

10.9g

Fat

9.3g

Complete nutrition

Nutrient	Amount
Macronutrients
Protein	4.8 g
Total fat	9.3 g
Total carbohydrate (by difference)	10.9 g
Dietary fiber	3.8 g
Total sugars	3.0 g
Minerals
Calcium	168.8 mg
Iron	1.71 mg
Magnesium	92.5 mg
Phosphorus	196.0 mg
Potassium	182.0 mg
Sodium	0.0 mg
Zinc	1.58 mg
Copper	0.44 mg
Manganese	2.14 mg
Selenium	2.2 mcg
Vitamins
Vitamin A, RAE	1.6 mcg
Vitamin C	0.9 mg
Vitamin D (D2 + D3)	0.0 mcg
Vitamin E (alpha-tocopherol)	2.5 mg
Vitamin K1 (phylloquinone)	14.5 mcg
Thiamin (B1)	0.14 mg
Riboflavin (B2)	0.05 mg
Niacin (B3)	2.46 mg
Pantothenic acid (B5)	0.26 mg
Vitamin B6	0.06 mg
Folate, DFE	17.9 mcg
Vitamin B12	0.0 mcg
Other essential nutrient
Choline, total	15.0 mg

Practical calorie guide

One oz of chia seed (28.35 g) has 139 calories.

Serving	Weight	Calories	Protein	Carbs	Fat
¼ serving	7.09 g	35	1.2 g	2.7 g	2.3 g
½ serving	14.17 g	69	2.4 g	5.4 g	4.7 g
1 serving	28.35 g	139	4.8 g	10.9 g	9.3 g
2 servings	56.7 g	278	9.6 g	21.7 g	18.6 g

Nutrition records and methodology

Primary calorie record

Chia seeds, dry, raw

USDA FoodData Central Foundation Foods

Record 2710819 · 100% match

Contributing sources

USDA FoodData Central Foundation Foods
USDA Agricultural Research Service · FDC 15.0 / 2026-04-30 · CC0 1.0 / United States public domain
Open source
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses

Detailed source and derivation status is retained for every nutrient in this profile.

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