Cratox AI
chia seeds
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Chia seeds

🔥 486 Calories
💪 16.5g Protein
⚡ 42.1g Carbohydrates
🥑 30.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Chia seeds
Energy density
Dense
486 kcal per 100g
Macro energy profile
Fat-led
13% Protein · 33% Carbohydrates · 54% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in fiberHigh in fatHigh in proteinLow in sugarLow in sodium

Nutritional Information

486
kcal/100g
Protein
16.5g
Carbohydrates
42.1g
Fat
30.7g

About Chia seeds

Chia seeds, derived from the Salvia hispanica plant, are tiny nutrient-dense seeds that originate from Central America. Historically, they were a staple food for the Aztecs and Mayans, prized for their energy-boosting properties. Today, they are recognized globally as a superfood, frequently incorporated into health-conscious diets for their impressive nutritional profile. Chia seeds are versatile and can be consumed in various forms, including whole, ground, or soaked in liquids.

Nutritionally, chia seeds are a powerhouse, providing 486 calories per 100 grams, along with 16.5 grams of protein and 30.7 grams of healthy fats, predominantly omega-3 fatty acids. They are also a rich source of dietary fiber, which aids digestion. Additionally, chia seeds are low in sugar and sodium, making them an excellent choice for those monitoring their intake. Their ability to absorb liquid and form a gel-like consistency makes them popular in smoothies, puddings, and as egg substitutes in baking, enhancing both texture and nutritional value.

Health Benefits

Rich in omega-3 fatty acids, promoting heart health.
High fiber content aids in digestion and promotes satiety.
Supports weight management by reducing appetite.
Contains antioxidants that help combat oxidative stress.
Enhances bone health due to calcium, phosphorus, and magnesium.
May improve blood sugar control in diabetics.
Promotes healthy skin and hair through essential nutrients.
Provides sustained energy, making it ideal for athletes.
Aids in reducing inflammation in the body.
Supports cardiovascular health by lowering cholesterol levels.

Recommended Food Pairings

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Chia seeds and almond milk - creates a nutritious pudding.
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Chia seeds and yogurt - adds texture and protein boost.
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Chia seeds and smoothies - thickens and enhances nutrient profile.
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Chia seeds and oatmeal - increases fiber and omega-3 content.
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Chia seeds and fruit - complements sweetness and adds crunch.

How to Consume

Serving size
30g (about 3 tablespoons)
Frequency
3-4 times per week
  • •Soak chia seeds in water for 15-30 minutes before consumption.
  • •Add to smoothies or juices for added texture and nutrients.
  • •Incorporate into baked goods as a gluten-free option.
  • •Mix with yogurt or oatmeal for a nutritious breakfast.
  • •Use in salad dressings for a healthy fat boost.

Selection & Storage

How to choose:

  • ✓Select seeds that are whole, unbroken, and shiny.
  • ✓Check for a fresh aroma; avoid rancid smells.
  • ✓Choose organic varieties to avoid pesticides.
  • ✓Ensure packaging is sealed and free from moisture.
Storage
Store in a cool, dry place away from direct sunlight.
Shelf life
Up to 2 years when stored properly in an airtight container.

Warnings & Contraindications

  • ⚠️Individuals with digestive issues may experience discomfort.
  • ⚠️People allergic to flaxseeds or sesame seeds should take caution.
  • ⚠️Not recommended for those on certain anticoagulant medications.
  • ⚠️Excessive consumption may lead to gastrointestinal issues.
  • ⚠️Always consume with adequate liquid to prevent choking.
  • ⚠️Consult a healthcare provider if pregnant or nursing.

Frequently Asked Questions

How many calories does Chia seeds have?

Chia seeds contain approximately 486 calories per 100 grams, making them a high-energy food option that is rich in nutrients.

Is Chia seeds healthy?

Yes, chia seeds are considered healthy due to their high content of omega-3 fatty acids, fiber, and protein. They support heart health, digestion, and weight management.

How should Chia seeds be stored?

Chia seeds should be stored in a cool, dry place in an airtight container to maintain freshness. They can last up to 2 years under proper storage conditions.

What are the benefits of eating Chia seeds?

Eating chia seeds provides multiple health benefits, including increased fiber intake, improved digestion, heart health support, and potential weight management benefits.

How much Chia seeds can I eat per day?

A recommended daily intake is about 30 grams, or roughly 3 tablespoons, which is enough to gain health benefits without overconsumption.

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