Chia Seeds (Salvia hispanica)
Nuts, Seeds & Kernels · 12 specs
Direct Answer
Chia seeds (Salvia hispanica) are ancient Mayan pseudo-seeds. Per 100g raw, they deliver 486 kcal, 30.7g fats (17,830mg Omega-3 ALA), 16.5g protein, 42.1g carbohydrates (34.4g fiber / 7.7g net carbs), and 631mg calcium.
Source: USDA FoodData Central (FDC ID: 170554) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 486 kcal |
| Total Fat | 30.7 g |
| Omega-3 ALA (Alpha-Linolenic) | 17,830 (Among the highest of any plant food) mg |
| Polyunsaturated Fat (PUFA) | 23.7 g |
| Monounsaturated Fat (MUFA) | 2.31 g |
| Saturated Fat | 3.33 g |
| Protein | 16.5 g |
| Carbohydrates | 42.1 g |
| Dietary Fiber | 34.4 (Soluble mucilage) g |
| Net Carbohydrates | 7.70 g |
| Calcium | 631 (63% DV) mg |
| Magnesium | 335 (80% DV) mg |
Mucilage Hydrogel Capacity (12x Water)
Chia seed coats contain soluble xyloglucan mucilage fibers that absorb up to 12 times their weight in water, forming a thick gel that slows enzymatic starch breakdown and promotes gut motility.
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