Chia Seeds Nutrition Facts - Calories, Carbs, Protein & Benefits

Chia Seeds Nutrition Facts

Chia seeds may be tiny, but they provide a big nutritional punch. Just 1 teaspoon of chia seeds contains:

18 Calories

With only 18 calories per teaspoon, adding chia seeds can boost your meal or snack’s nutritional value without significantly increasing its calorie density. This makes them a smart choice for those monitoring their calorie intake.

1.3g Carbohydrates

The majority of carbs in chia seeds come from fiber. Thanks to their high fiber content, chia seeds have a relatively low impact on blood sugar levels.

0.7g Protein

Chia seeds provide plant-based protein, making them a useful protein source for vegetarians/vegans or anyone seeking more meatless protein options.

1.7g Fat

Chia seeds contain mostly beneficial polyunsaturated and monounsaturated fats, including omega-3s, contributing to their reputation as a heart-healthy food.

10% DV Calcium

Ounce for ounce, chia seeds contain even more calcium than milk! Adding them to your diet can promote bone strength.

Trace Vitamins & Minerals

Chia seeds also deliver magnesium, phosphorus and potassium with smaller amounts of B vitamins, zinc and other vital micronutrients to support health.

The Many Benefits of Chia Seeds

Research indicates chia seeds offer an array of potential wellness advantages:

Improved Heart Health

Chia’s omega-3 fatty acids, fiber, protein, antioxidant and zinc content team up to support cardiovascular function in numerous ways. Studies link chia consumption to:

• Lower LDL “bad” cholesterol
• Reduced blood pressure
• Thinner blood, less inflammation
• Improved circulation function

Increased Endurance & Energy

Anecdotal evidence suggests chia’s prowess at providing long-lasting fuel makes them popular pre-workout snacks for athletes. Researchers think chia’s stabilizing effect on blood sugar and electrolyte levels prevents energy crashes.

Healthy Weight Maintenance

Chia’s fiber absorbs large quantities of water, forming a gel that expands in your stomach, leading to prolonged satiety. One review concluded that eating chia seeds frequently can decrease appetite and food intake overall.

Better Digestive Health

Chia delivers an impressive 10 grams of fiber per ounce. Consuming enough dietary fiber promotes regularity, healthy gut microbiome balance and improves digestive conditions like diverticulitis or IBS symptoms.

Stabilized Blood Sugar Levels

Slowly digested chia curbs blood sugar spikes and crashes. Studies associate chia consumption with lower HbA1c levels, indicating improved long term blood sugar control. This makes chia of interest for preventing or managing diabetes.

Tips for Incorporating Chia Seeds Into Your Diet

Thanks to their mild, pleasantly nutty taste and tiny poppable size, chia seeds can easily be added to all kinds of dishes. Ways to eat more chia include:

Chia Pudding

Whisk chia seeds into non-dairy milks or yogurt with added sweeteners like maple syrup or honey and refrigerate overnight. Top with fresh fruit before enjoying this satisfying breakfast.

Sprinkled on Salads, Yogurt or Oatmeal

Add texture and a nutritional boost by sprinkling chia over your greens, fruit salads, yogurt parfaits, or oatmeal. Their tiny size makes them barely noticeable appearance or taste-wise.

Added to Smoothies

Blend chia into your favorite smoothie recipes for extra nutrition without impacting flavor much. The seeds thicken the texture slightly for a more satisfying drink that curbs hunger.

Whole Grain Baked Goods

For more nutritious baked goods like whole wheat breads, substitute up to 25% of the flour with chia seeds. You’ll amp up antioxidant content and easily add 3 grams of protein per slice!

Combined with Dips & Dressings

Stir a teaspoon of chia seeds into salsa, hummus, marinades, salad dressing or sauces for an extra infusion of fiber and minerals and enhanced texture.

Chia Seed Recipes to Try

Once you have chia seeds stocked in your pantry, put them to delicious use in dishes like:

Vegan Chia Pudding Parfaits

Layer chia pudding made with coconut milk and vanilla between fresh mango, kiwi or strawberry slices. Top with toasted coconut flakes for tropical vibes.

Overnight Oats With Chia Seeds

For creamier overnight oats, combine oats, chia, milk, cinnamon and mashed banana the night before. The next day, mix in walnuts and drizzle with honey if desired.

Chia Fresca Drink

Channel your inner bartender by joining refreshing muddled cucumber, lemon and lime juice with chia seeds and soda water for a zesty, protein-packed sip.

Chia Egg Replacement

Vegan bakers rejoice! Whisk 1 tablespoon chia seeds with 3 tablespoons water and let sit 5 minutes to “gel” and substitute for one egg in gluten free baking recipes.

Chocolate Chia Breakfast Cookies

Whip up a batch of healthy breakfast cookies by creaming almond butter, mashed banana and pure maple syrup, then mixing in oats, dark chocolate chips and chia seeds.

Storing Chia Seeds Properly

To retain the freshness and nutritional merit of your chia seeds in the cupboard:

Keep Cool & Dry

Store containers of chia seeds away from heat, moisture and direct light which can cause them to spoil more quickly. A dark, dry pantry shelf works great.

Use Air-Tight Containers

Since chia seeds attract moisture, choose glass jars or tightly sealed bags when storing larger quantities to prevent them from becoming soggy over time.

Refrigerate Open Packages

Once exposed to air, refrigerate remaining chia seeds in airtight containers to maximize freshness for a month or two.

Check Expiration Dates

Unopened chia seeds maintain optimal quality for 18-24 months when stored properly. Discard any that smell bitter or musty upon opening.

The Takeaway on Chia Seeds Nutrition & Health Benefits

Don’t let their tiny size fool you - incorporating nutrient and fiber-rich chia seeds can make a big difference nutritionally! With many research-backed benefits, minimal risk and a mild taste allowing easy additions to meals, there are plenty of reasons to give this superfood a try if optimizing wellness.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.