Calories and Nutrition in Chia Seeds: Benefits and Easy Recipes

An Overview of Chia Seeds

Chia seeds have become an increasingly popular health food in recent years. These tiny black seeds are packed with nutrition and provide a variety of potential health benefits.

But many people wonder - just how many calories are actually in a teaspoon of chia seeds? This article will take a deep dive into understanding the calorie and nutrient content of chia seeds, their many health benefits, and easy ways to incorporate them into your diet.

Calorie Count of Chia Seeds

First, let's examine the actual calorie count. One teaspoon of chia seeds contains about:

• 36 calories
• 4 grams carbohydrates
• 2 grams protein
• 3 grams fat
• 2 grams fiber

So they pack quite a nutritional punch for such a small amount of calories. The fiber and protein will help keep you feeling fuller for longer after eating them. The fat they contain is primarily heart-healthy omega-3 fatty acids.

Chia Seed Nutrition Facts

In addition to being low-calorie, chia seeds have an impressive nutrient profile. Some of the main micronutrients found in them include:

• Manganese: 30% DV per tablespoon
• Magnesium: 30% DV per tablespoon
• Phosphorous: 27% DV per tablespoon
• Calcium: 18% DV per tablespoon

They also contain other minerals like iron, zinc, potassium, and copper. Plus they provide antioxidants and omega-3 fatty acids like ALA (alpha linoleic acid).

The Many Benefits of Chia Seeds

Research has uncovered a number of evidence-based health benefits linked to eating chia seeds, including:

Weight Loss

Several studies have found that supplementing your diet with chia seeds may support weight loss efforts. The fiber and protein keep you feeling full, preventing overeating and decreasing appetite.

Blood Sugar Control

The fiber may also help steady blood sugar levels after eating, preventing spikes. This makes chia beneficial for diabetics and pre-diabetics to keep levels stable.

Better Heart Health

The ALA omega-3's found in chia can improve several heart disease risk factors like lowering LDL "bad" cholesterol, blood pressure, and inflammation.

Increased Energy Levels

The manganese, phosphorous, and other nutrients in chia help your body better convert food into energy. They prolong endurance and athletic performance as well.

Stronger Bones

For bone health, the calcium, phosphorous, magnesium, protein and vitamin content make chia beneficial. One ounce has 18% of your daily calcium needs alone.

Some evidence shows incorporating chia into your diet may improve digestive health, oral health, skin hydration, and cognition as well with its well-rounded nutrient profile.

Risks and Considerations of Chia Seeds

Chia seeds come from the Salvia hispanica plant, which is related to mint. So those with sensitivities to chia, sesame seeds, mustard or mint should use caution or avoid.

Due to their gelling action when combined with liquids, they should not be eaten dry by those at risk of esophageal obstruction. Drink plenty of fluids if eating them.

How to Eat Chia Seeds

Some easy ways to enjoy chia seeds and get in a metabolism-boosting dose of nutrients include:

Chia Pudding

Chia seeds make for an easy dairy-free 4-ingredient pudding. Simply combine chia with plant milk, sweetener like maple syrup and vanilla. Let sit to thicken then top with fresh fruit.

Overnight Oats

For effortless morning oats, put old fashioned oats, chia, milk and toppings in a jar. Shake to mix, refrigerate overnight and wake up to ready breakfast.

Smoothies

Blend up your favorite smoothie as normal then stir in a tablespoon of chia seeds for creaminess, nutrients and staying power. It also thickens green smoothies pleasantly.

Yogurt Bowls

Stir chia into greek yogurt for extra protein, fiber and crunch then top with nuts, fruit, granola, honey or jam for a nutritious anytime treat.

Baked Goods

For healthier baking, swap out 1 egg for 1 tablespoon chia seeds whisked with 3 tablespoons water. Use this trick to make chia seed muffins, breads and more.

Chia can also be sprinkled into granola bars, energy bites, pancakes, waffles and the possibilities are endless!

Are Chia Seeds Worth the Hype?

Chia seeds provide a variety of nutrients and ample health benefits - from weight loss and heart health to stable energy. With so many perks for minimal calories per teaspoon, incorporating them into smoothies, oatmeal, yogurt and snacks can be an easy health boost.

So for their versatile nature and wealth of evidence-backed advantages, chia seeds may just live up to their superfood hype after all.

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.