Calories in chia seeds
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of chia seeds contains 486 kcal, with 16.5 g of protein, 42.1 g of carbohydrate and 30.7 g of fat.
A typical serving — 1 tablespoon, about 12 g — is roughly 58 kcal.
That is a very calorie-dense food: small amounts carry a lot of energy, and it is easy to under-count.
Nutrition facts
| Nutrient | Per 100 g | 1 tablespoon (12 g) |
|---|---|---|
| Calories | 486 kcal | 58 kcal |
| Protein | 16.5 g | 2 g |
| Carbohydrates | 42.1 g | 5.1 g |
| Fibre | 34.4 g | 4.1 g |
| Fat | 30.7 g | 3.7 g |
| Saturated fat | 3.3 g | 0.4 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 16 mg | 2 mg |
| Potassium | 407 mg | 49 mg |
| Calcium | 631 mg | 76 mg |
| Iron | 7.7 mg | 0.9 mg |
| Vitamin C | 1.6 mg | 0.2 mg |
| Water | 6 g | 1 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 tablespoon | 12 g | 58 | 2 g | 5.1 g | 3.7 g |
Photograph it instead of looking it up
Wellix identifies chia seeds on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 122 | 4.1 g | 10.5 g | 7.7 g |
| 50 g | 243 | 8.3 g | 21.1 g | 15.4 g |
| 100 g | 486 | 16.5 g | 42.1 g | 30.7 g |
| 150 g | 729 | 24.8 g | 63.2 g | 46.1 g |
| 200 g | 972 | 33.1 g | 84.2 g | 61.5 g |
| 250 g | 1,215 | 41.4 g | 105.3 g | 76.9 g |
| 300 g | 1,458 | 49.6 g | 126.4 g | 92.2 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For chia seeds the split is:
- Protein: 16.5 g × 4 = 66 kcal — 13% of calories
- Carbohydrates: 42.1 g × 4 = 168 kcal — 33% of calories
- Fat: 30.7 g × 9 = 277 kcal — 54% of calories
- Most of the energy in chia seeds comes from fat (54% of calories).
- With 16.5 g of protein per 100 g it counts as a high-protein food.
- That is 3.4 g of protein per 100 kcal — a useful number when protein is your target.
- It provides 34.4 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 40 g.
What actually changes the number
Chia seeds are 486 kcal per 100 g, but a tablespoon is 12 g (60 kcal) and expands ten-fold in liquid. A chia pudding's calories are mostly the milk and sweetener it is made with.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of chia seeds as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Beans, nuts and seeds →
Frequently asked questions
How many calories are in 100 g of chia seeds?
100 g of chia seeds contains 486 kcal (16.5 g protein, 42.1 g carbohydrate, 30.7 g fat), according to USDA reference data.
How many calories are in a serving of chia seeds?
A typical serving of chia seeds — 1 tablespoon, about 12 g — has roughly 58 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in chia seeds?
Chia seeds: 16.5 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of chia seeds equals 200 kcal?
At 486 kcal per 100 g, about 40 g of chia seeds equals 200 kcal.
Can I track chia seeds by taking a photo?
Yes. A photo calorie app like Wellix identifies chia seeds on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 170554: "Seeds, chia seeds, dried". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies chia seeds on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
