Nutrition and Health Benefits of Chia Seeds

Chia seeds have 138 calories per 28 grams. They weigh 6% water, 46% carbs (83% fiber), 34% fat, and 19% protein. 3.5 ounces (100 grams) of chia seeds contain (5Trusted Source):

Nutrition fact

Over 80% of chia seeds' carbs are fiber. One ounce (28 grams) of chia seeds contains 11 grams of fiber, which is a major component of the RDA for women and men, 25 and 38 grams per day (6Trusted Source).

Carbs and fiber

Chia seeds are rich in heart-healthy omega-3 fatty acids. Chia seeds contain 75% omega-3 alpha-linolenic acid (ALA) and 20% omega-6 fatty acids (9, 10, 11).

Fat

Chia seeds have 19% protein, similar to other seeds but more than most cereals and grains (1, 10, 22, 23). High protein intake reduces food intake and increases meal fullness (24Trusted Source, 25Trusted Source).

Protein

Manganese. Manganese, needed for metabolism, growth, and development, is found in whole grains and seeds (28Trusted Source). Phosphorus. Usually included in protein-rich diets, phosphorus helps maintain bone and tissue health (29Trusted Source).

Copper. Copper, which is scarce in modern diets, is essential for heart health (30Trusted Source). Selenium. Selenium, an antioxidant, is involved in numerous biological activities (31Trusted Source).

Iron. Iron helps red blood cells carry oxygen as part of hemoglobin. Chia seeds may absorb it poorly due to phytic acid. Magnesium. Magnesium, which is low in the Western diet, is essential to numerous body processes (32Trusted Source).

Calcium. Calcium—your body's most prevalent mineral—is needed for bones, muscles, and nerves (33Trusted Source).

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