Calories in Chia seeds, dry, raw
Generic food Dried or dry Grains and Pasta
Chia seeds, dry, raw contains 490 kcal per 100 g. A typical serving of reference amount, racc (45 g) provides about 221 kcal.
Roughly 57% of its calories come from fat, with 30% from carbohydrates and 13% from protein (estimated with general energy factors).
That is more energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 329% of the Daily Value for manganese, 174% of the Daily Value for copper and 78% of the Daily Value for magnesium.
The data comes from USDA FoodData Central: Foundation Foods.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 490 kcal | |
| Total fat M | 32.9 g | 42% |
| Saturated fat | not reported | |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 38.3 g | 14% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein C | 17 g | 34% |
| Thiamin (B1) M | 0.5 mg | 42% |
| Niacin (B3) M | 8.7 mg | 54% |
| Vitamin B6 M | 0.2 mg | 12% |
| Biotin (B7) M | 14.5 µg | 48% |
| Calcium M | 595 mg | 46% |
| Iron M | 6 mg | 34% |
| Magnesium M | 326 mg | 78% |
| Phosphorus M | 691 mg | 55% |
| Potassium M | 642 mg | 14% |
| Zinc M | 5.6 mg | 51% |
| Copper M | 1.6 mg | 174% |
| Manganese M | 7.6 mg | 329% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 13%
- Carbohydrates 30%
- Fat 57%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein17 gin the top quarter of cereal grains and pasta (median 9 g)
- Fat32.9 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Sodium0 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
- Water7.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 0 g |
|---|
Other components (3)
| Water M | 7.5 g |
|---|---|
| Nitrogen M | 3.2 g |
| Ash M | 4.4 g |
Other forms of Chia seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chia seeds | 486 | 16.5 g | 42.1 g | 30.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Noodles, flat, crunchy, Chinese restaurant | 521 | 10.3 g | 51.9 g | 31.7 g |
| Noodles, chinese, chow mein | 471 | 10.9 g | 63.6 g | 21.2 g |
| Wheat flour, white, tortilla mix, enriched | 405 | 9.7 g | 67.1 g | 10.6 g |
| Oat flour, partially debranned | 404 | 14.7 g | 65.7 g | 9.1 g |
| Amaranth grain, uncooked Raw | 371 | 13.6 g | 65.3 g | 7 g |
| Quinoa, puffed | 398 | 13.5 g | 70.8 g | 6.8 g |
| Noodles, egg, dry, enriched Dried or dry | 384 | 14.2 g | 71.3 g | 4.4 g |
| Noodles, egg, dry, unenriched Dried or dry | 384 | 14.2 g | 71.3 g | 4.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry chia seeds?
100 g of dried or dry chia seeds has 490 kcal. Reference amount, racc (45 g): about 221 kcal.
Is dried or dry chia seeds high in protein?
Dried or dry chia seeds contains 17 g of protein per 100 g (34% of the 50 g Daily Value), or 7.7 g in reference amount, racc (45 g). About 13% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in dried or dry chia seeds?
Dried or dry chia seeds has 38.3 g of total carbohydrates per 100 g.
How much fat is in dried or dry chia seeds?
Dried or dry chia seeds contains 32.9 g of fat per 100 g.
What vitamins and minerals does dried or dry chia seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (329% DV), copper (174% DV), magnesium (78% DV), phosphorus (55% DV) and Niacin (B3) (54% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry chia seeds?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2710819. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 85/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.