Foods · Nuts and seeds
Calories in chia seeds
Chia seeds: about 486 calories per 100 g. A portion of 1 oz (28 g) has about 138 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 486 | 16.5 g | 42.1 g | 30.7 g |
| 1 oz | 28 g | 138 | 4.7 g | 12 g | 8.7 g |
Where the calories come from
- Protein 13%
- Carbs 33%
- Fat 54%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 486 kcal |
| Protein | 16.5 g |
| Carbohydrate | 42.1 g |
| Fibre | 34.4 g |
| Fat | 30.7 g |
| of which saturated | 3.3 g |
| Cholesterol | 0 mg |
| Sodium | 16 mg |
| Potassium | 407 mg |
| Calcium | 631 mg |
| Iron | 7.7 mg |
| Vitamin C | 1.6 mg |
| Water | 5.8 g |
How it compares with other nuts and seeds
Among the 10 nuts and seeds listed on this site, chia seeds ranks number 2 from the lowest in calories per 100 g, and number 7 from the highest in protein per 100 g.
Fewer calories per 100 g
- Coconut meat 354 cal
More calories per 100 g
- Flaxseed 534 cal
- Pumpkin seeds 559 cal
- Pistachios 560 cal
What 138 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of chia seeds (1 oz, 138 calories) equals about 31 minutes of walking or 14 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Seeds, chia seeds, dried”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in chia seeds (1 oz)?
About 138 calories (≈). That is 1 oz (28 g) of chia seeds, using the USDA reference value of 486 calories per 100 g.
How many calories are in 100 grams of chia seeds?
About 486 calories (≈). One ounce (28 g) is about 138 calories.
How much protein is in chia seeds?
16.5 g per 100 g, and about 13% of its calories come from protein (≈). A portion of 1 oz has about 4.7 g.
Source
- USDA FoodData Central, SR Legacy: Seeds, chia seeds, dried (FDC ID 170554)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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