Nut and Seed Products
Seeds, chia seeds, dried
100 grams of seeds (chia seeds, dried) has 486 calories, 16.5 g of protein, 30.7 g of total fat and 42.1 g of carbohydrate, including 34.4 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 170554Salvia hispanica
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories486
Amount% Daily Value*
- Total fat 30.7 g 39%
- Saturated fat 3.3 g 17%
- Trans fat 0.14 g
- Monounsaturated fat 2.3 g
- Polyunsaturated fat 23.7 g
- Cholesterol 0 mg 0%
- Sodium 16 mg 1%
- Total carbohydrate 42.1 g 15%
- Dietary fiber 34.4 g 123%
- Total sugars —
- Protein 16.5 g 33%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
486
Protein
16.5g
Total fat
30.7g
Carbohydrate
42.1g
Protein supplies about 14% of the calories in this food, using 4 calories per gram of protein. It has 16 mg of sodium per 100 g (1% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin C | 1.6 mg | 2% | 90 mg |
| Vitamin E | 0.5 mg | 3% | 15 mg |
| Thiamin (B1) | 0.62 mg | 52% | 1.2 mg |
| Riboflavin (B2) | 0.17 mg | 13% | 1.3 mg |
| Niacin (B3) | 8.8 mg | 55% | 16 mg |
| Folate | 49 mcg | 12% | 400 mcg |
| Vitamin B12 | 0 mcg | 0% | 2.4 mcg |
| Calcium | 631 mg | 49% | 1,300 mg |
| Iron | 7.7 mg | 43% | 18 mg |
| Potassium | 407 mg | 9% | 4,700 mg |
| Magnesium | 335 mg | 80% | 420 mg |
| Phosphorus | 860 mg | 69% | 1,250 mg |
| Zinc | 4.6 mg | 42% | 11 mg |
| Copper | 0.92 mg | 102% | 0.9 mg |
| Selenium | 55.2 mcg | 100% | 55 mcg |
| Water | 5.8 g | — | — |
Not reported by USDA for this food: Total sugars, Vitamin A (RAE), Vitamin D, Vitamin K, Vitamin B6, Choline, Caffeine.Percent Daily Values are reference numbers for comparing foods, not personal targets.
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Portion sizes and weights
Household measures that USDA lists for seeds (chia seeds, dried), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 oz | 28.4 g | 138 | 4.7 g |
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.
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Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 170554 (fdc.nal.usda.gov), published Apr 1, 2019.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.