Calories in Chia seeds, dried
Generic food Dried or dry Nuts and Seeds
Chia seeds, dried contains 486 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 138 kcal.
Roughly 54% of its calories come from fat, with 33% from carbohydrates and 13% from protein (estimated with general energy factors).
That is less energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 118% of the Daily Value for manganese, 103% of the Daily Value for copper and 100% of the Daily Value for selenium.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 486 kcal | |
| Total fat M | 30.7 g | 39% |
| Saturated fat C | 3.3 g | 17% |
| Trans fat M | 0.14 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium C | 16 mg | 0.7% |
| Total carbohydrates C | 42.1 g | 15% |
| Dietary fiber M | 34.4 g | 123% |
| Total sugars | not reported | |
| Protein M | 16.5 g | 33% |
| Vitamin C M | 1.6 mg | 2% |
| Vitamin E M | 0.5 mg | 3% |
| Thiamin (B1) M | 0.62 mg | 52% |
| Riboflavin (B2) M | 0.17 mg | 13% |
| Niacin (B3) M | 8.8 mg | 55% |
| Folate (B9) M | 49 µg | 12% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 631 mg | 49% |
| Iron M | 7.7 mg | 43% |
| Magnesium M | 335 mg | 80% |
| Phosphorus C | 860 mg | 69% |
| Potassium C | 407 mg | 9% |
| Zinc C | 4.6 mg | 42% |
| Copper C | 0.92 mg | 103% |
| Manganese C | 2.7 mg | 118% |
| Selenium M | 55.2 µg | 100% |
% 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 33%
- Fat 54%
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
- Protein16.5 gabove the median for nut and seed products (median 16.1 g)
- Fiber34.4 gin the top quarter of nut and seed products (median 8.4 g)
- Fat30.7 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat3.3 gbelow the median for nut and seed products (median 5.6 g)
- Sodium16 mgbelow the median for nut and seed products (median 18 mg)
- Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
- Water5.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.3 g |
|---|---|
| Polyunsaturated fat C | 23.7 g |
Amino acids (18)
| Tryptophan M | 0.44 g |
|---|---|
| Threonine M | 0.71 g |
| Isoleucine M | 0.8 g |
| Leucine M | 1.4 g |
| Lysine M | 0.97 g |
| Methionine M | 0.59 g |
| Cystine M | 0.41 g |
| Phenylalanine M | 1 g |
| Tyrosine M | 0.56 g |
| Valine M | 0.95 g |
| Arginine M | 2.1 g |
| Histidine M | 0.53 g |
| Alanine M | 1 g |
| Aspartic acid M | 1.7 g |
| Glutamic acid M | 3.5 g |
| Glycine M | 0.94 g |
| Proline M | 0.78 g |
| Serine M | 1 g |
Individual fatty acids (16)
| ALA (omega-3, 18:3 n-3) M | 17.8 g |
|---|---|
| Linoleic acid (omega-6, 18:2) M | 5.8 g |
| SFA 14:0 M | 0.03 g |
| SFA 16:0 M | 2.2 g |
| SFA 18:0 M | 0.91 g |
| SFA 20:0 M | 0.093 g |
| MUFA 18:1 M | 2.2 g |
| PUFA 18:3 M | 17.8 g |
| SFA 22:0 M | 0.032 g |
| MUFA 14:1 M | 0.03 g |
| MUFA 16:1 M | 0.029 g |
| MUFA 20:1 M | 0.046 g |
| SFA 15:0 M | 0.03 g |
| SFA 17:0 M | 0.063 g |
| PUFA 18:2 n-6 c,c M | 5.8 g |
| MUFA 17:1 M | 0 g |
Other components (5)
| Water M | 5.8 g |
|---|---|
| Ash M | 4.8 g |
| Energy C | 2,034 kJ |
| Vitamin A, IU M | 54 IU |
| Folate, food M | 49 µg |
Other forms of Chia seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed butter, with salt added | 617 | 17.3 g | 23.3 g | 55.2 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Seeds, watermelon seed kernels, dried Dried or dry | 557 | 28.3 g | 15.3 g | 47.4 g |
| Seeds, sesame butter, tahini, from raw and stone ground kernels Raw | 570 | 17.8 g | 26.2 g | 48 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 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 |
|---|---|---|---|---|
| Chia seeds | 486 | 16.5 g | 42.1 g | 30.7 g |
| Flour, coconut | 424 | 16.1 g | 58.9 g | 15.3 g |
| Flaxseed, ground | 514 | 18 g | 34.4 g | 37.3 g |
| Flax seeds | 545 | 18 g | 34.4 g | 37.3 g |
| Nutritional powder mix, high protein (Slim Fast) Dried or dry | 433 | 27.9 g | 50 g | 13.5 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Almonds | 579 | 21.2 g | 21.6 g | 49.9 g |
| Pistachio nuts, raw Raw | 560 | 20.2 g | 27.2 g | 45.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Chia seeds, dried vs FlaxseedChia seeds, dried vs AlmondsChia seeds, dried vs Pistachio nuts, raw
Frequently asked questions
How many calories are in dried or dry chia seeds?
100 g of dried or dry chia seeds has 486 kcal. 1 oz (28.4 g): about 138 kcal.
Is dried or dry chia seeds high in protein?
Dried or dry chia seeds contains 16.5 g of protein per 100 g (33% of the 50 g Daily Value), or 4.7 g in 1 oz (28.4 g). About 13% of its calories come from protein. Compared with other nut and seed products, that is above the median (median 16.1 g).
How many carbs are in dried or dry chia seeds?
Dried or dry chia seeds has 42.1 g of total carbohydrates per 100 g, including 34.4 g of fiber.
How much fat is in dried or dry chia seeds?
Dried or dry chia seeds contains 30.7 g of fat per 100 g, of which 3.3 g is saturated (17% of the Daily Value).
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 (118% DV), copper (103% DV), selenium (100% DV), magnesium (80% DV) and phosphorus (69% 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 16 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does chia seeds have the same nutrition dried or dry and raw?
No. Per 100 g, chia seeds, dried has 486 kcal, while seeds, lotus seeds, raw has 89 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170554. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Seeds, chia seeds, dried". Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.