Cratox AI
High-angle view of chia seeds in a glass jar, perfect for healthy cooking.
🥜

Chia seeds, dry, raw

🔥 517 Calories
💪 17g Protein
⚡ 38.3g Carbohydrates
🥑 32.9g Fat

At a glance

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

Category
Nuts & Seeds
Chia seeds, dry, raw
Energy density
Dense
517 kcal per 100g
Macro energy profile
Fat-led
13% Protein · 30% Carbohydrates · 57% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in fatHigh in proteinLow in sugarLow in sodiumUSDA data

Nutritional Information

517
kcal/100g
Protein
17g
Carbohydrates
38.3g
Fat
32.9g

About Chia seeds, dry, raw

Chia seeds are tiny, nutrient-dense seeds derived from the Salvia hispanica plant, which is native to Central America. These seeds have been consumed for thousands of years, dating back to the ancient Aztecs and Mayans, who prized them for their energy-boosting properties. Chia seeds are now popular worldwide due to their versatility and health benefits, making them a staple in many diets today. They are often used in smoothies, puddings, and baked goods, providing a rich source of omega-3 fatty acids, protein, and fiber.

Nutritionally, chia seeds are remarkable, boasting 517 calories per 100 grams, with 17 grams of protein, 38.3 grams of carbohydrates, and a substantial 32.9 grams of fat. They are particularly high in healthy fats, including omega-3 fatty acids, which support heart health. Additionally, their high fiber content aids digestion and promotes satiety, making them an excellent addition to weight management diets. Chia seeds can absorb water, expanding in size, which enhances their ability to thicken foods and beverages, making them a popular ingredient for creating healthy recipes.

Health Benefits

Rich in omega-3 fatty acids, promoting heart health
High fiber content aids digestion and prevents constipation
May help regulate blood sugar levels
Supports weight loss by enhancing feelings of fullness
Packed with antioxidants that combat oxidative stress
Contains essential minerals like calcium, magnesium, and phosphorus
May improve exercise performance and endurance
Promotes skin health due to high antioxidant levels
Can help reduce inflammation in the body
Supports bone health with its mineral content

Recommended Food Pairings

🥗
Chia Seed Pudding with almond milk - a nutritious breakfast option.
🥗
Smoothies with spinach and banana - boosts fiber and nutrient content.
🥗
Baked goods like muffins or bread - enhances texture and nutrition.
🥗
Salads for added crunch and healthy fats - increases satiety.
🥗
Yogurt toppings for extra protein and fiber - perfect for a snack.

How to Consume

Serving size
30g (approximately 2 tablespoons)
Frequency
2-3 times per week
  • •Soak chia seeds in water or milk before consumption to enhance digestibility.
  • •Add to smoothies for a nutritious boost without altering taste.
  • •Incorporate into oatmeal or yogurt for added texture and nutrients.
  • •Use as a thickening agent in soups and sauces.
  • •Sprinkle over salads or roasted vegetables for a crunchy topping.

Selection & Storage

How to choose:

  • ✓Select seeds that are whole and not clumped together.
  • ✓Look for organic certification to ensure pesticide-free seeds.
  • ✓Check for freshness by inspecting the packaging date.
  • ✓Avoid seeds with an off smell, which indicates rancidity.
Storage
Store in a cool, dry place away from direct sunlight, ideally in an airtight container.
Shelf life
Up to 2 years if stored in a cool, dry place; 6 months once opened.

Warnings & Contraindications

  • ⚠️Individuals allergic to flaxseed or sesame seeds may also react to chia seeds.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Avoid consuming dry chia seeds alone; they should always be soaked to prevent choking.
  • ⚠️Excessive intake can cause digestive issues due to high fiber content.

Frequently Asked Questions

How many calories does Chia seeds, dry, raw have?

Chia seeds, dry and raw, contain approximately 517 calories per 100 grams. This high caloric density is primarily due to their rich fat content, particularly healthy omega-3 fatty acids, making them a nutritious energy source.

Is Chia seeds, dry, raw healthy?

Yes, Chia seeds are considered very healthy due to their high content of omega-3 fatty acids, fiber, and essential minerals. They support various health benefits, including improved heart health, digestion, and weight management.

How should Chia seeds, dry, raw be stored?

Chia seeds should be stored in a cool, dry place, ideally in an airtight container to prevent moisture exposure. They can last up to 2 years if kept in optimal conditions.

What are the benefits of eating Chia seeds, dry, raw?

Eating chia seeds offers numerous benefits, including enhanced digestive health due to their high fiber content, heart health support from omega-3 fatty acids, and potential weight management assistance by promoting feelings of fullness.

How much Chia seeds, dry, raw can I eat per day?

A recommended daily intake of chia seeds is about 30 grams, equivalent to approximately 2 tablespoons. This amount provides a good balance of nutrients without excessive calorie intake.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play