Chia seeds: calories and nutrition facts
Chia seeds has 454 kcal per 100 g. One serving, 1 Tablespoon (15 g), has 68 kcal.
- Calories
- 454 kcal
- Protein
- 16.5 g
- Carbohydrates
- 7.7 g
- Fat
- 30.7 g
Per 100 g
Chia seeds: how many calories?
Chia seeds has 454 kcal per 100 g, with 16.5 g protein, 7.7 g carbs and 30.7 g fat. A 15 g serving (1 Tablespoon) has 68 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from fat.
Where the calories come from
- Protein18%
- Carbohydrates8%
- Fat74%
Calculate a portion
- Calories
- 68 kcal
- Protein
- 2.5 g
- Carbohydrates
- 1.2 g
- Fat
- 4.6 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (15 g) |
|---|---|---|
| Calories | 454 kcal | 68 kcal |
| Fat | 30.7 g | 4.6 g |
| of which saturated fat | 3.3 g | 0.5 g |
| Carbohydrates | 7.7 g | 1.2 g |
| of which sugars | 0 g | 0 g |
| Fiber | 34.4 g | 5.2 g |
| Protein | 16.5 g | 2.5 g |
| Sodium | 16 mg | 2 mg |
| Water | 5.8 g | 0.9 g |
| Vitamin C | 1.6 mg | 0.2 mg |
| Calcium | 631 mg | 95 mg |
| Iron | 7.7 mg | 1.2 mg |
| Potassium | 407 mg | 61 mg |
| Magnesium | 335 mg | 50 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(454 kcal) | 23% |
| Fat(30.7 g) | 44% |
| of which saturated fat(3.3 g) | 17% |
| Carbohydrates(7.7 g) | 3% |
| of which sugars(0 g) | 0% |
| Protein(16.5 g) | 33% |
| Salt(0.04 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Chia seeds: frequently asked questions
Chia seeds: how many calories per serving?
A 15 g serving (1 Tablespoon) has 68 kcal.
Chia seeds: how much protein?
Chia seeds contains 16.5 g of protein per 100 g, 33% of the 50 g reference intake.
Chia seeds: how much fibre?
Chia seeds provides 34.4 g of fibre per 100 g, 138% of the 25 g a day recommended by EFSA.
Chia seeds: how much makes 100 kcal?
100 kcal is about 22 g of this food.
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- Chestnut purée102 kcal
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- Clementine46 kcal
- Colombo Papaya38 kcal
- Conference Pear49 kcal
- Cooked apple54 kcal
- Cooked artichoke46 kcal
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