Calories in Chia Seeds: Nutrition Facts and Health Benefits

The Nutritional Benefits of Chia Seeds

Chia seeds have become an increasingly popular health food in recent years. These tiny seeds pack a nutritional punch, providing protein, fiber, omega-3 fatty acids and various micronutrients in each serving. But how many calories are actually in a tablespoon of chia seeds?

Calculating Calories in Chia Seeds

According to the United States Department of Agriculture (USDA), one tablespoon of chia seeds contains:

• 139 calories
• 4 grams protein
• 9 grams fat
• 12 grams carbohydrate
• 10 grams fiber

The majority of calories in chia seeds come from fat, both polyunsaturated and monounsaturated fats. But despite their high fat content, the type of fats in chia seeds provide health benefits.

Chia Seeds are a Good Source of Omega-3s

Over 60% of the fats in chia seeds come from alpha-linolenic acid (ALA), an essential omega-3 fatty acid. One tablespoon of chia delivers 4915 mg of ALA, meeting the daily recommended intake for omega-3s.

Getting enough omega-3 fats promotes heart health by reducing inflammation and lowering triglycerides. Omega-3s may also benefit brain function and mental health.

Protein and Fiber Keep You Full

In addition to healthy fats, chia seeds offer 4 grams protein and a whopping 10 grams fiber per tablespoon. Both protein and fiber provide satiety, keeping you feeling full for longer after eating.

The high fiber content also slows digestion, preventing blood sugar spikes after meals. This makes chia a smart choice for managing diabetes or losing weight.

The Satiety Benefits of Chia Water

Given their stellar nutritional profile, people are finding creative ways to incorporate more chia seeds into their diet. One popular preparation method involves mixing chia with water to create a gel-like chia drink.

How to Make Chia Water

Chia water is easy to make at home:

1. Measure out 1-3 tablespoons chia seeds and place in a glass or jar.
2. Add 8-12 ounces of water, then stir well to combine.
3. Let sit for 15 minutes to allow the mixture to thicken.
4. Stir again before drinking.

The ratio can be adjusted based on your personal preference for thickness and serving size. Some people also add lemon, mint or fruits to infuse more flavor.

Does Chia Water Promote Weight Loss?

The gel-like consistency of chia water is formed when the fiber in chia seeds absorbs water and expands. This unique ability gives chia the potential to curb appetite and reduce calorie intake.

Several studies have shown that eating chia seeds enhances feelings of fullness. And incorporating them in water may be even more helpful for weight loss, maximizing their satiating effects.

Research shows that drinking water before meals can decrease hunger and calorie intake. Using chia seeds turns regular water into a gut-filling beverage that may suppress appetite even further.

Starting the Day with Chia Water

Drinking chia water, especially first thing in the morning, may set you up for success when trying to lose weight.

Here are some benefits of drinking chia water in the morning:

• Keeps you hydrated after sleep
• Provides an immediate nutrient boost
• High fiber content reduces morning hunger
• Gives you energy for the day ahead

Chia water is an easy breakfast option for busy mornings. The fiber and healthy fats keep you feeling satisfied for hours, preventing mid-morning energy crashes or snacking binges.

Other Health Benefits of Chia Seeds

Chia doesn’t just help with weight loss – it provides many more benefits that make incorporating it into your diet worthwhile.

Antioxidants

Chia seeds have more antioxidant activity than blueberries, delivering protection against inflammation, aging and disease.

Bone Health

The calcium, phosphorus and magnesium in chia seeds supports bone health. Getting enough of these minerals can help prevent osteoporosis and fractures.

Digestive Health

Soluble fiber makes up 40% of the carbohydrates in chia. Consuming soluble fiber feeds good gut bacteria and keeps your digestive system running smoothly.

Heart Health

Omega-3 fatty acids lower blood pressure and triglycerides, reducing heart disease risk. The fiber and antioxidants in chia benefit heart health as well.

Chia truly is a superfood – whether you eat the seeds directly or drink it soaked in water, adding this nutritious powerhouse to your diet can enhance both overall health and potential weight loss.

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.