Chia Seeds Nutrition Facts - Calories, Carbs, Fiber, and Benefits

Chia Seeds Nutrition Facts: Calories, Carbs, and Benefits

Chia seeds have become a popular "superfood" due to their dense nutrient profile and health benefits. Just one tablespoon of these tiny seeds packs nearly 5 grams of fiber, 2.5 grams of plant-based omega-3 fatty acids, and a host of antioxidants.

But many people wonder - how many calories are actually in a tablespoon of chia seeds? Here is a detailed look at the nutritional information and health benefits of this superfood.

Calories in Chia Seeds

One tablespoon (about 15 grams) of chia seeds contains:

• Calories: 60
• Fat: 5 grams
• Carbohydrates: 6 grams
• Fiber: 5 grams
• Protein: 2 grams

So in just one 60-calorie serving, you get a whopping 10% of the daily value for fiber. Chia's impressive nutrition stats make it a diet-friendly food.

Macronutrients in Chia Seeds

Let's look closer at the macronutrient breakdown of chia seeds:

Fat

About 77% of the fat in chia seeds comes from alpha-linolenic acid (ALA), an essential omega-3 fatty acid. The remaining fat comes from oleic acid, a heart-healthy monounsaturated fat. The omega-3s in chia deliver anti-inflammatory effects.

Carbohydrates

Most of the carb content in chia is fiber. This indigestible form of carbohydrate does not raise blood sugar. The high fiber makes chia very filling and helps regulate digestion.

Protein

Chia seeds provide about 2 grams of plant-based protein per tablespoon. While not a complete protein source, this can contribute to daily protein intake goals.

Fiber

A single serving of chia delivers 5 grams of dietary fiber - about the same as 1 cup of some fruits or vegetables. The fiber is mostly insoluble, which helps maintain regular bowel movements.

Vitamins and Minerals

Chia seeds contain many essential micronutrients:

• Manganese: 30% DV
• Magnesium: 18% DV
• Phosphorus: 16% DV
• Calcium: 11% DV
• Zinc: 8% DV

You also get a health dose of B vitamins, vitamin E, potassium, iron, and antioxidants like chlorophyll, carotenoids, and flavonoids from chia.

Chia Seeds vs. Flax Seeds

Both chia and flax seeds are rich sources of omega-3 ALA fatty acids. However, chia seeds provide more fiber and calories than the same amount of flax. For example:

1 tablespoon chia seeds:

• Calories: 60
• Fiber: 5g
• Omega-3s: 2.5g

1 tablespoon flax seeds:

• Calories: 55
• Fiber: 3g
• Omega-3s: 2.3g

While flax and chia are nutritionally similar, some find chia more palatable. Chia absorbs liquids to form a gel, making it useful as an egg substitute in recipes. Flax has a nuttier flavor best consumed ground.

Health Benefits of Chia Seeds

This tiny superfood packs a big nutritional punch. Some science-backed benefits of chia seeds include:

Weight Loss

Several studies find that chia seeds may promote weight loss and reduce belly fat. The combination of protein, fiber, and healthy fats is very filling. Fiber also slows digestion, regulating appetite and blood sugar response. One study found chia decreased hunger and food intake at the next meal.

Blood Sugar Control

The high fiber slows absorption of carbohydrates, preventing blood sugar spikes after eating. Small studies in diabetics found chia improved blood sugar management and reduced insulin resistance. Always consult a doctor before using chia therapeutically.

Heart Health

The ALA omega-3s reduce inflammation throughout the body, including in arteries and the heart. Some studies link regular chia consumption with improved blood pressure, cholesterol levels, and blood clotting - all reducing heart disease risk.

Digestive Regularity

Chia promotes regularity and healthy stools because of its insoluble fiber content. Getting more fiber can relieve or prevent constipation. Chia gel also soothes the digestive tract.

Bone Health

Rich in several key minerals for bone health like calcium, phosphorus, and manganese, chia helps maintain bone mineral density as we age. The nutrients support bone strength and development.

Skin, Hair and Nail Health

Omega-3s and antioxidants nourish the skin, scalp, and nails, enhancing glow and luster. The nutrients increase hydration and suppleness, protecting against dryness and damage.

Exercise Performance and Recovery

Chia provides slow burning energy. The carb/fat/protein combo prolongs endurance while the omega-3s reduce inflammation from exertion. Chia helps hydrate muscles and replenish glycogen stores after workouts.

Using Chia Seeds in Your Diet

Chia seeds offer versatility as a cooking and baking ingredient. Here are some ways to enjoy them:

Chia Pudding

Soak chia seeds in milk or yogurt, letting it thicken overnight in the fridge. Add fruits, nuts, cocoa, or other flavors. Enjoy for breakfast.

Smoothies

Add 1-2 tablespoons chia to your favorite smoothie recipe for extra nutrition. The seeds will thicken the consistency.

Oatmeal and Cereal

Sprinkle chia seeds over oatmeal, cold cereal, granola, or yogurt parfaits. They add crunch plus a boost of fiber.

Baking

Add chia seeds to muffin, bread, cookies, bars, or cake batters. You can replace up to 1 egg with 1 tablespoon chia seeds whisked with water. The seeds are tasteless so they won't impact flavor.

Salad Topper

Sprinkle chia on top of leafy green and grain salads for added texture and nutrition.

Snacks

Make homemade energy bars or no-bake cookies with chia seeds. Keep a bag on hand for quick snacks throughout your day.

Chia absorbs up to 10 times its weight in water so be sure to drink plenty of fluids when increasing intake.

Frequently Asked Questions

Are chia seeds Keto?

Yes, chia seeds are low in net carbs and suitable for ketogenic diets. They provide healthy fats and fiber as well.

Do chia seeds expire?

Chia seeds last about 4-5 years stored in a cool, dark place. Refrigeration can extend their shelf life. Check for stale odor or taste before eating if storing for longer periods.

Can chia seeds be eaten raw?

Yes, chia seeds can be consumed raw with no preparation needed. Many people sprinkle them onto foods or make pudding by soaking in liquid.

Can you drink chia seeds?

Chia seeds can be soaked in water to create a gel. Make sure to stir frequently and drink within 30 minutes to avoid choking risk. Moderate portion sizes.

Do chia seeds need to be ground?

It's not necessary to grind chia seeds. Since they are so tiny, the nutrients are digestible even when whole. However, you can grind them to hide flavor and texture in recipes.

With a strong nutrition profile but just 60 calories per ounce, chia seeds offer diet-friendly nutrition. Include them daily for sustained energy, heart health, weight loss support, and more.

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.