Chia Seeds Calories, Nutrition Facts and Health Benefits

An In-Depth Look at Chia Seeds Calories and Nutrition

Chia seeds have become an increasingly popular health food in recent years. These tiny, nutrient-packed seeds originate from the desert plant Salvia hispanica, which is a member of the mint family. Chia seeds were a staple food for the ancient Aztecs and Mayans. In fact, "chia" is the ancient Mayan word for "strength."

Today, chia seeds are praised for their high amounts of fiber, protein, omega-3 fatty acids and various micronutrients. They're also low in calories and carbs.

This article provides a detailed overview of chia seeds calories and their impressive nutrient profile.

Chia Seeds Nutrition Facts

Here are the nutrition facts for 1 tablespoon (10 grams) of chia seeds:

• Calories: 60
• Fat: 5 grams
• Saturated fat: 0.5 grams
• Carbohydrates: 2 grams
• Fiber: 5 grams
• Protein: 2 grams
• Calcium: 18% of the RDI
• Manganese: 30% of the RDI
• Magnesium: 15% of the RDI
• Phosphorus: 15% of the RDI

Chia seeds provide a variety of nutrients and are a great source of fiber, calcium, phosphorus, magnesium, manganese, and omega-3 fatty acids. Just one ounce (28 grams) contains 11 grams of dietary fiber, 4.4 grams of protein, 18% calcium, 30% manganese and 15% phosphorus and magnesium.

They're also rich in antioxidants like quercetin, chlorogenic acid and caffeic acid, which protect cells from damage caused by molecules called free radicals.

Fiber

One of the top benefits of chia seeds is their high fiber content. The seeds contain soluble fiber, which becomes gel-like in the gut, slowing digestion and absorption of nutrients. Soluble fiber has been linked to many health benefits, including reduced blood sugar, cholesterol and appetite.

About 1 tablespoon (10 grams) of chia seeds provides 5 grams of fiber, meeting about 20% of the Reference Daily Intake (RDI) for women and 15% for men.

Protein

Chia seeds contain significant amounts of protein - providing 4.4 grams in just 1 ounce (28 grams). By weight, they are about 14% protein, which is very high compared to most plants.

The protein in chia seeds contains all essential amino acids, so our bodies can use it to make muscles, tissues, enzymes and hormones.

Omega-3 Fatty Acids

Chia seeds are a great plant-based source of omega-3 fats, which benefit heart and brain health. They provide alpha-linolenic acid (ALA), a form of omega-3 found in plants.

Your body can convert ALA into the active forms of omega-3, EPA and DHA, although this conversion process is inefficient for some people. Overall, consuming ALA omega-3s found in chia seeds benefits heart health.

Chia Seeds Calories in 1 Tablespoon

Now that we've covered the impressive nutrient profile, let's look specifically at how many calories are in 1 tablespoon of chia seeds, which is the typical serving size.

1 tablespoon of chia seeds contains:

• 60 calories
• 5 grams fat
• 2 grams net carbs
• 2 grams protein

With only 60 calories per serving, chia seeds are very low in calories by weight. Because of their high fiber and protein content, chia seeds may help promote weight loss when consumed in moderation as part of a healthy diet.

Chia Seeds vs. Flax Seeds Calories

Like chia seeds, flax seeds are highly nutritious. They are one of the richest sources of the omega-3 fat ALA. They are also low in net carbs and high in fiber and protein.

However, there are some differences between chia and flaxseed nutrition:

• 1 tbsp chia seeds is 60 calories, while 1 tbsp flax seeds is 55 calories.
• Chia seeds contain 5 grams fat per tablespoon compared to 4 grams in flax.
• Chia seeds provide 2 grams net carbs per tablespoon versus 3 grams in flax.
• Both contain 5 grams fiber, but chia has 2 grams protein compared to 1.3 grams in flax.

While flax and chia seeds are nutritionally close, chia seeds do contain slightly more calories per tablespoon along with more protein.

Health Benefits of Chia Seeds

Chia seeds have become popular for their high nutritional value and health benefits, including:

Weight Loss

Several studies have linked chia seeds to weight loss. They are low in calories but high in fiber and protein. Eating chia seeds may increase feelings of fullness, decreasing hunger and food intake.

One study found that eating chia seeds for 10 weeks reduced body weight and waist size compared to a placebo.

Blood Sugar Control

Chia seeds' high fiber content slows digestion and absorption of nutrients, resulting in a slower rise in blood sugar after eating. A few studies have found chia seeds could lower blood sugar in people with diabetes.

Heart Health

Chia seeds are high in omega-3s, which benefit heart health by lowering triglycerides, blood pressure and inflammation. Some studies show chia seeds may reduce risk factors for heart disease like LDL cholesterol.

Increased Energy

Chia seeds are generally eaten whole and don't need grinding like flax seeds. Because they form a gel in water, they provide the body with sustained energy and endurance for exercise and fitness.

Digestive Health

Chia seeds provide nearly 10 grams of fiber per ounce, helping promote regularity and overall digestive health. The gelling action of chia can also help food move smoothly through the gut.

How to Eat Chia Seeds

Chia seeds have a mild, nutty taste. Because they are so small, they add a nice crunch to dishes without making them crunchy. They can be eaten raw or soaked. Here are some ways to add them to your diet:

Raw

Add raw chia seeds to smoothies, yogurt, cottage cheese, oatmeal, baked goods, energy bites, etc.

Soaked

Soak chia seeds in juice or milk to make a gel then mix into oatmeal, smoothies, puddings, etc.

Sprouted

Sprout chia seeds to enhance nutrients, then add them to salads, sandwiches, yogurt, oatmeal, etc.

Ground

Grind chia seeds in a coffee grinder then use like flax eggs in recipes for a boost of nutrients.

Oil

Extract chia seed oil then drizzle over vegetables, use in salad dressing recipes or take as a supplement.

Chia Seed Recipes

Here are some healthy and delicious recipes using chia seeds:

Chia Pudding

Chia pudding is made by combining milk or milk alternatives with chia seeds and letting it thicken in the fridge. Add fruits, nuts, vanilla, cocoa, etc. for amazing flavor.

Overnight Oats

Mix chia seeds into overnight oats along with oats, milk, yogurt, fruit, cinnamon, etc. for a fiber-rich breakfast.

Energy Bites

Blend chia seeds into energy bite recipes along with peanut butter, oats, honey, coconut, dark chocolate morsels, etc.

Smoothies

Add chia seeds to fruit and veggie smoothies for extra nutrition and thickness.

Baked Goods

Fold chia seeds into muffins, breads, cookies for added nutrition, fiber and crunch.

Potential Side Effects of Chia Seeds

Chia seeds are safe for most people to consume but side effects can occur if eating too much at a time.

Because they form a gel, they can cause temporary digestive issues like gas, bloating and constipation when over-consumed. Start with 1-2 tablespoons daily then slowly increase intake.

Chia seeds can interact with some medications used to control blood sugar or blood pressure. Check with your doctor if taking medications.

Eating chia seeds in normal amounts is safe for most pregnant and lactating women, but should be cleared by your doctor first.

The Bottom Line

Chia seeds contain 60 calories per 1 tablespoon serving and are an excellent source of fiber, omega-3s, protein, antioxidants and various nutrients. Consuming them may provide health benefits like improved cardiovascular health, blood sugar control, and increased weight loss.

Chia seeds are easy to incorporate into a balanced diet. Try adding them to cereals, smoothies and baked goods for a nutrition and texture boost.

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.