How Many Calories in Chia Seeds?
FoodIdentifier.comChia seeds have 486 calories per 100 grams, according to USDA FoodData Central (FDC ID 170554). One ounce (28g) has 138 calories and one tablespoon (about 12g) has about 58 calories. Chia seeds are remarkably high in fiber at 34.4g per 100g, with 16.5g protein and 30.7g fat.
🔬 Nutrition Facts — Per 1 tbsp (12g)
Source: USDA FoodData Central · 2026
🥗 Key Ingredients & Nutrients at a Glance
📊 Quick Facts
- •Per 100g: 486 calories | 16.5g protein | 30.7g fat | 42.1g carbs
- •Per tbsp (12g): ~58 calories | 2.0g protein | 3.7g fat | 4.1g fiber
- •Per oz (28g): 138 calories | 4.6g protein | 8.6g fat | 9.6g fiber
- •Fiber: 34.4g per 100g — one of the highest-fiber foods
- •2 tbsp (24g): ~117 calories | 8.3g fiber
- •3 tbsp (36g): ~175 calories | 12.4g fiber
- •4 tbsp (48g): ~233 calories | 16.5g fiber
- •vs Flaxseed: Chia 486 cal/100g vs flaxseed 534 cal/100g (FDC 169414)
🚨 Top Problems — Solved
Note: This page is about dried chia seeds, per USDA FoodData Central FDC ID 170554. All serving values are derived arithmetically from 486 kcal per 100g.
Chia Seeds Nutrition Facts — Per 100g (USDA FDC 170554)
| Nutrient | Per 100g |
|---|---|
| Calories | 486 kcal |
| Protein | 16.5 g |
| Total Fat | 30.7 g |
| Total Carbohydrate | 42.1 g |
| Dietary Fiber | 34.4 g |
| Total Sugars | 0 g |
| Sodium | 16 mg |
| Calcium | 631 mg |
| Iron | 7.72 mg |
Chia Seeds Calories by Serving
Serving values are calculated from 486 kcal per 100g multiplied by serving weight.
| Serving | Weight | Cal | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| 1 tbsp | 12g | 58 | 2.0g | 3.7g | 5.1g | 4.1g |
| 2 tbsp | 24g | 117 | 4.0g | 7.4g | 10.1g | 8.3g |
| 3 tbsp | 36g | 175 | 5.9g | 11.1g | 15.2g | 12.4g |
| 4 tbsp | 48g | 233 | 7.9g | 14.7g | 20.2g | 16.5g |
| 1 oz | 28g | 138 | 4.6g | 8.6g | 11.8g | 9.6g |
Chia Seeds vs Flaxseed — Calorie Comparison
Chia seeds (FDC 170554) have 486 calories per 100g, while flaxseed (FDC 169414) has 534. Chia is slightly lower in calories and higher in fiber (34.4g vs 27.3g per 100g). Both are nutrient-dense seeds rich in healthy fats and fiber.
| Seed | Per 100g Cal | Protein | Fat | Fiber | Notes |
|---|---|---|---|---|---|
| 🌱 Chia seeds (FDC 170554) | 486 kcal | 16.5g | 30.7g | 34.4g | Higher fiber, slightly fewer cal |
| 🌱 Flaxseed (FDC 169414) | 534 kcal | 18.3g | 42.2g | 27.3g | More protein and fat |
How Chia Seed Portions Add Up
Because chia seeds are 486 calories per 100g, portions balloon quickly. One tablespoon is 58 calories — reasonable. But a free scoop in a smoothie is often three or four tablespoons, adding 175 to 233 calories before you blend anything else. A chia pudding made with 3 tablespoons (175 cal) plus 1 cup of whole milk (149 cal, FDC 173435) totals 324 calories. The redeeming feature is fiber: at 34.4g per 100g, even one tablespoon gives 4.1g fiber, which supports fullness. Measure portions — do not scoop freely. This is not medical advice — talk to your doctor.
Scan Any Food — Get Calories in Seconds
Snap a photo of any meal or snack and get instant calories, macros, and nutrition facts. No app download, no sign-up.
Related Nutrition Answers
This is not medical advice — talk to your doctor.
Scan Any Food Instantly — Free
No sign-up. No app. Snap a photo → full nutrition in 3 seconds.
Try Free Food Scanner →🔧 Free Health Tools
❓ Frequently Asked Questions (8)
Click any question to expand the expert answer
🔗 Core Tools
📊 Popular Content Hubs
Scan Any Food Instantly — Free
No sign-up. No app. Snap a photo → get full nutrition in 3 seconds.
Try Free Food Scanner →📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.