What are the Nutritional Facts about Chia Seeds?
December 18, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Chia seeds are rich in fiber and omega-3 fats. Learn their nutrition facts, calories, health benefits, and best ways to eat chia seeds.
Introduction:
Chia seeds are tiny black or white seeds, but they are very powerful in nutrition. In India, they are often soaked in water or added to smoothies, curd, and lemon water. Chia seeds are known for helping with weight loss, digestion, and heart health. Let us understand the nutritional facts about chia seeds in simple words.
Nutritional Facts About Chia Seeds (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 486 kcal |
| Carbohydrates | 41 g |
| Protein | 17 g |
| Fat | 31 g |
| Omega-3 Fatty Acids | 17.8 g |
| Dietary Fiber | 34 g |
| Calcium | 631 mg |
| Iron | 7.7 mg |
| Magnesium | 335 mg |
| Potassium | 407 mg |
| Zinc | 4.6 mg |
Note: Usually, only 1–2 teaspoons (10–20 g) are eaten daily.
Health Benefits of Chia Seeds:
1. Excellent for Digestion
- Very high in dietary fiber
- Helps prevent constipation
- Supports healthy gut bacteria
2. Helps in Weight Loss
- Absorbs water and expands in stomach
- Keeps you full for longer time
- Reduces hunger and cravings
3. Good for Heart Health
- Rich in omega-3 fatty acids
- Helps reduce bad cholesterol (LDL)
- Supports healthy blood pressure
4. Supports Bone Health
- High in calcium, magnesium, and phosphorus
- Good for bones and teeth
- Useful for people who do not consume milk
5. Helps Control Blood Sugar
- Slows digestion of carbohydrates
- Helps maintain steady blood sugar levels
- Beneficial for people with diabetes (in moderation)
Are Chia Seeds Good for Weight Loss?
Yes, chia seeds are very effective for weight loss when used correctly.
Why they help:
- High fiber content
- Low digestible carbs
- Improves fullness and portion control
Best way:
Soak 1 teaspoon chia seeds in water for 20–30 minutes and drink before meals.
Best Ways to Eat Chia Seeds
- 🥤 Soaked chia water
- 🥣 Added to curd or yogurt
- 🥗 Mixed in salads
- 🍓 Added to smoothies
- 🍚 Sprinkled over oats or fruits
How Much Chia Seeds Per Day?
- Recommended amount: 1–2 teaspoons (10–20 g)
- Always soak before eating
- Drink enough water during the day
Who Should Be Careful?
- Eating dry chia seeds may cause choking
- Excess intake may cause bloating or gas
- People with digestive issues should start with small amount
Conclusion
Chia seeds are a superfood packed with fiber, omega-3 fats, protein, and minerals. When eaten in the right quantity and soaked properly, chia seeds support weight loss, digestion, heart health, and blood sugar control. They are easy to include in a healthy Indian diet.