Calorie Chart / Fruits / Chia seeds
How Many Calories Are in Chia seeds?
Calculation of the nutritional value & Recommended Dietary Intake of chia seeds
For g and a calorie requirement of kcal
| Calories 147 kcal | Proteins 4.7 g | Lipids 9.2 g | Carbohydrates 2.1 g |
| 7% | 6% | 14% | 1% |
Health benefits of chia seeds
Chia seeds - 100g
Calories 490 kcal
Proteins 15.6 g
Lipids 30.8 g
Carbohydrates 6.9 g
Chia seeds are a high-calorie ingredient (about 490 kcal per 100 g), but their calories come largely from valuable nutrients rather than empty energy. They supply around 18% proteins, 30% lipids rich in α-linolenic omega-3, and nearly 40% dietary fibre, making those calories particularly satiating. Despite their modest size, they bring an impressive spectrum of minerals: calcium (5 times more than milk), magnesium, phosphorus, potassium, zinc, and iron. On the vitamin side, they provide B-group vitamins such as thiamine (B1) and niacin (B3), useful for energy metabolism and therefore for managing calories efficiently. Their gel-forming soluble fibre may slow down carbohydrate absorption, helping to even out post-meal blood-sugar peaks – a useful property when you monitor your daily calories. Finally, preliminary studies suggest (the benefit remains hypothetical) that their polyphenols and omega-3 could support cardiovascular health by improving the lipid profile, again making the quality of these calories superior to many other high-calorie snacks.
Historically, chia was a staple of Aztec messengers who needed sustained energy: one spoonful supposedly kept them going for a whole day, illustrating how concentrated their calories are. Today, the seeds are prized by endurance athletes for exactly the same reason. Remember, though, that a tablespoon (≈ 12 g) only delivers about 60 calories, making portion control simple even in a low-calorie eating plan.
Tips for incorporating chia seeds into a balanced diet
Because the calories in chia seeds become gelatinous on contact with liquid, start by soaking 1 to 2 tablespoons in water, milk, or semi-skimmed milk for 10 minutes. The resulting "chia gel" can replace some butter or oil in cake batters, lowering calories compared to a classic recipe.
For a balanced breakfast, stir the soaked seeds into a bowl of yogurt, sweeten lightly with fresh fruit such as diced apple, and sprinkle with a few crushed almonds. This combo delivers proteins, fibre, and slow carbs while keeping breakfast calories under control.
Need post-workout refuelling? Blend a smoothie with one frozen banana, 200 ml whole milk, cocoa powder, and one tablespoon of chia. You will obtain about 300 calories packed with electrolytes and recovery proteins. For a savoury touch, fold hydrated chia into a salad of quinoa, tomato, and cucumber; the seeds trap dressing, so you can cut the oil in half and still keep flavour while trimming calories.
If your objective is weight loss, measure portions: 10 g delivers roughly 49 calories, so sprinkling over soups or a bowl of oat flakes boosts texture without tipping your daily calories over budget. Conversely, athletes who need dense energy can simply double the portion or add chia to homemade muffins or cereal bars.
Frequently Asked Questions
- How many calories are in chia seeds?
- Chia seeds provide 490 kcal per 100 g.
- Are the calories in chia seeds good for weight loss?
- Yes, although chia seeds are calorie-dense, their calories come with fibre and omega-3 that promote satiety; a 15 g serving adds only about 74 calories to your day.
- Do chia seeds have fewer calories when soaked?
- The soaking process absorbs water but does not change the absolute calories of the seeds; it only reduces calories per spoonful of the final gel.
- Which has fewer calories, chia pudding or classic rice pudding?
- A basic chia pudding made with unsweetened skimmed milk is often 20–30% lower in calories than a serving of traditional rice pudding, thanks to less added sugar.
- How do chia seeds compare in calories to sesame seeds?
- Both are rich in healthy fats, but chia seeds deliver about 490 kcal per 100 g, while sesame averages 560 kcal, so chia contains roughly 12% fewer calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
