Chia seeds Calories and Nutrition Facts
Chia seeds has 517 calories per 100 g, with 17 g protein, 38.3 g carbs and 32.9 g fat. Official USDA analytical record: Chia seeds, dry, raw (FDC ID: 2710819).
A 100g serving of chia seeds contains 517 calories, 17g protein, 38.3g total carbs (38.3g net carbs), and 32.9g fat.
Energy density
5.17 kcal/g
high
Protein / 100 kcal
3.3 g
satiety per calorie
Net carbs / 100 g
38.3 g
carbs minus fibre
100 kcal portion
19 g
≈ 0.7 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 0mg
Chia seeds, dry, raw nutrition facts
The table below shows the complete nutritional profile for chia seeds, dry, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is high in protein (17 g per 100 g).
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 517 kcal | — |
| Protein | 17 g | 34% |
| Carbohydrate | 38.3 g | 14% |
| Fat | 32.9 g | 42% |
| Sugars | 0 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Sodium | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Chia seeds calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 5.17 kcal per gram (high energy density), energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 147 kcal | 4.8 g | 10.9 g | 9.3 g |
| 100 g (3.5 oz) | 517 kcal | 17 g | 38.3 g | 32.9 g |
| 4 oz (113 g) | 586 kcal | 19.3 g | 43.4 g | 37.3 g |
| 8 oz / ½ lb (227 g) | 1173 kcal | 38.6 g | 86.9 g | 74.6 g |
| 1 lb (454 g) | 2345 kcal | 77.1 g | 173.7 g | 149.2 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2710819.
View raw USDA laboratory entry →How chia seeds compares to other grains & pasta
Against the 41 grains & pasta in this database, chia seeds ranks 41st lowest in calories and 1st highest in protein. The category averages 372 kcal per 100 g, so this one is 39% above it. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.
| Grains & Pasta (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍽️ Flour, amaranth | 384 kcal | 13.2 g | 3.84 |
| 🍽️ Flour, quinoa | 385 kcal | 11.9 g | 3.85 |
| 🥣 Flour, oat, whole grain | 389 kcal | 13.2 g | 3.89 |
| 🍽️ Sorghum bran, white, unenriched, dry, raw | 403 kcal | 11.2 g | 4.03 |
| 🍽️ Chia seeds, dry, raw (this page) | 517 kcal | 17 g | 5.17 |
Portion planning with chia seeds
- 100 calories comes to about 19 g (0.7 oz).
- 20 g of protein takes about 118 g, bringing 610 kcal with it — that is 3.3 g of protein per 100 calories.
- Macro split by calories: 30% carbs, 13% protein, 57% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 17 g per 100 g (≥ 20% DV)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 0 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track chia seeds for free
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Chia seeds FAQ & Nutrition Questions
How many calories and carbs are in 100 g of chia seeds?
One serving of 100 g provides 517 calories, 38.3 g total carbs, 17 g protein, and 32.9 g fat.
How many calories are in 100 g of chia seeds?
Chia seeds contains 517 calories per 100 g, with 17 g protein, 38.3 g carbohydrate, and 32.9 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for chia seeds?
The official USDA FoodData Central ID for "Chia seeds, dry, raw" is FDC ID: 2710819. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of chia seeds?
By calories, chia seeds is approximately 30% carbohydrates, 13% protein, and 57% fat.
How many calories are in an ounce of chia seeds?
One ounce (28 g) of chia seeds has 147 calories, with 4.8 g protein, 10.9 g carbs and 9.3 g fat. Four ounces (113 g) comes to 586 calories, and a full pound (454 g) to 2345 calories.
How much chia seeds is 100 calories?
About 19 g of chia seeds supplies 100 calories, because it carries 5.17 kcal per gram (high energy density). Energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.
How much chia seeds do I need for 20 g of protein?
Roughly 118 g of chia seeds, which also brings 610 calories with it. That works out to 3.3 g of protein per 100 calories.
Is chia seeds high or low in calories for a grains & pasta?
Chia seeds sits 39% above the grains & pasta average of 372 kcal per 100 g, ranking 41st lowest of 41 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.