Saciedad

Nuts and seeds

Chia seeds

Chia seeds packs 486 kcal into 100 g (3.5 oz), so a typical 15 g (0.5 oz) serving already adds up to about 73 kcal.

Last reviewed: By USDA description: Chia seeds

  • 486 kcalCalories per 100 g
  • 16.5 gProtein per 100 g
  • 34.4 gFiber per 100 g
  • Estimated satiety: 2 out of 5

Nutrition facts

A typical 15 g (0.5 oz) serving provides about 73 kcal, 2.5 g of protein, and 5.2 g of fiber.

Values for chia seeds per 100 g (3.5 oz) and per typical serving of 15 g (0.5 oz).
NutrientPer 100 g (3.5 oz)Per serving (15 g (0.5 oz))
Calories486 kcal73 kcal
Protein16.5 g2.5 g
Carbohydrates42.1 g6.3 g
of which sugars1.6 g0.2 g
Fiber34.4 g5.2 g
Fat30.7 g4.6 g
of which saturated3.3 g0.5 g
Water5.8 g0.9 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) − 1 (high energy density: 486 kcal/100 g) + 0 (protein: 3.4 g/100 kcal) + 2 (fiber: 7.1 g/100 kcal) + 0 (solid food with 5.8 g of water, under 70) = 2.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about chia seeds

How much protein is in a 15 g (0.5 oz) serving of chia seeds?

100 g (3.5 oz) of chia seeds has 16.5 g of protein. A typical 15 g (0.5 oz) serving has about 2.5 g of protein. That is 3.4 g of protein per 100 kcal.

How many calories does a 15 g (0.5 oz) serving of chia seeds have?

100 g (3.5 oz) of chia seeds has 486 kcal. A typical 15 g (0.5 oz) serving has about 73 kcal. That is a high energy density.

Does chia seeds have fiber?

100 g (3.5 oz) of chia seeds has 34.4 g of fiber. A typical 15 g (0.5 oz) serving has about 5.2 g of fiber. It carries our “High in fiber” tag.

Is chia seeds filling?

Not very filling for the calories it provides: our estimated satiety score is 2 out of 5. Calculation: 1 (base) − 1 (high energy density: 486 kcal/100 g) + 0 (protein: 3.4 g/100 kcal) + 2 (fiber: 7.1 g/100 kcal) + 0 (solid food with 5.8 g of water, under 70) = 2. It is an estimate based on its composition, not a measurement in people.

What should I know about chia seeds on a GLP-1 medication?

Based on our tags, this is what matters about chia seeds on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of chia seeds?

We use 15 g (0.5 oz) as a typical serving. That amount provides about 73 kcal, 2.5 g of protein, and 5.2 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

Compare with…

See all comparisons

See all foods

Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Seeds, chia seeds, dried (FDC ID 170554). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. USDA FoodData Central (FNDDS 2021-2023): Chia seeds (FDC ID 2707590), sugars value. U.S. Department of Agriculture, Agricultural Research Service. accessed .