Calories in a Tablespoon of Chia Seeds and How They Can Be Part of a Healthy Diet

Calories in 1 Tablespoon of Chia Seeds

Chia seeds have become a popular health food in recent years. Their mix of fiber, protein, and omega-3s may provide various benefits. But many people wonder - just how many calories are actually in a tablespoon of these tiny seeds?

Understanding the calorie content of chia seeds can help guide portion sizes and assess their impact on your overall daily calorie intake.

Calorie Count in 1 Tablespoon of Chia Seeds

A standard tablespoon of chia seeds contains:

• Calories: 60
• Total Fat: 3.5g
• Total Carbohydrates: 5g
• Dietary Fiber: 3g
• Protein: 2g

So in 1 tablespoon of chia seeds there are 60 calories. This calorie count remains the same regardless of whether the chia seeds are white or black.

The calorie content derives largely from the high fat content of chia seeds, which is predominantly from omega-3 alpha-linolenic acid (ALA). Chia seeds contain 8-20% ALA, one of the highest levels in any food.

The fiber content also contributes to the calorie count. A whopping 34% of chia seeds by weight is fiber, which is indigestible.

Daily Calorie Needs

To determine whether 60 calories is a little or a lot, you need to consider your total daily calorie needs. The number of calories you should consume daily depends on factors like:

• Age
• Sex
• Height and weight
• Activity level
• Metabolism

For example, the recommended calorie intake for adult women is between 1,600-2,400 calories per day. For men, it's 2,000-3,000 calories per day. Athletes or highly active people require even more calories.

Within those intake recommendations, the number of calories in 1 tablespoon of chia seeds represents:

• Women: 3-4% of total daily calories
• Men: 2-3% of total daily calories

So for most people, 1 tablespoon of chia seeds provides a small but meaningful contribution to overall calorie needs without being excessive.

Weight Loss Benefits

Due to their high fiber and protein content, chia seeds may aid weight loss when included as part of a reduced calorie diet. The fiber makes chia seeds absorb up to 10-12 times their weight in water, forming a gel. This leads to increased satiety, curbing appetite.

One study found that adding chia seeds to a calorie restricted diet for 6 months resulted in greater weight loss compared to a control group.

But there is not strong evidence specifically linking chia seeds to weight loss. Limiting overall calorie intake remains key for losing weight.

Recommended Daily Intake

There is no official recommended daily amount of chia seeds. Most experts suggest limiting intake to 1-2 tablespoons per day as part of a balanced diet.

Potential benefits have been shown with daily intake of up to around 50 grams (around 3.5 tablespoons) of chia seeds. But consuming more than 15 grams (1 tablespoon) at once may cause unwelcome side effects like bloating and diarrhea.

It’s best to start with 1 tablespoon of chia seeds daily and gradually work up to higher amounts if desired. Drink plenty of water too. Given their high fiber and gelling action, excess chia seeds can cause intestinal blockages.

Comparing Calorie Content of Seeds

To put the calories of chia seeds in context, here is a comparison of the calories in 1 tablespoon of other popular seeds:

• Chia seeds: 60 calories
• Flaxseeds: 55 calories
• Sesame seeds: 63 calories
• Sunflower seeds: 51 calories
• Pumpkin seeds: 57 calories

The calorie content of these common seeds is similar, ranging from 51-63 calories per tablespoon. All provide healthy unsaturated fats, fiber, vitamins, and minerals.

Calorie Density

Another useful concept is calorie density - the number of calories in a given weight or volume of food. Foods with lower calorie density provide fewer calories per gram.

Chia seeds have a low calorie density at 4.4 calories per gram. Low calorie density foods like fruits, vegetables, lean proteins, and unprocessed whole grains promote weight loss.

For comparison, 1 gram of:

• Olive oil: 9 calories
• Nuts: 5-7 calories
• Protein: 4 calories
• Pasta: 3.5 calories

Chia seeds provide satiety thanks to all that volume and fiber, making you feel full on fewer calories. Their gelling action further curbs appetite. So chia seeds can be a strategic low-calorie addition to meals and snacks.

Incorporating Chia Seeds Into Your Diet

Chia seeds provide a range of nutrition in just 60 calories per tablespoon. Here are some tips for enjoying chia seeds as part of a healthy diet:

Add to Yogurt, Oatmeal, and Cereal

Stir 1-2 tablespoons of chia seeds into plain nonfat yogurt. Sprinkle over oatmeal or cereal for added crunch.

Blend into Smoothies

Add 1-2 tablespoons of chia seeds to your favorite smoothie recipe for extra nutrition without impacting taste.

Make Chia Pudding

Mix chia seeds with milk and refrigerate overnight to create a tapioca-like pudding. Sweeten with fresh fruit or a touch of honey.

Combine with Salad Dressings

Whisk 1 tablespoon of chia seeds into homemade salad dressings for added texture and nutrients.

Add to Baked Goods

Fold chia seeds into muffin, bread, or cookie batter. Replace up to 1/4 of the flour with chia seeds in recipes.

Make Energy Bars

Bind together nuts, dried fruit, and oats with chia seeds and honey for homemade energy bars.

Use in Place of Eggs

Mix 1 tablespoon chia seeds with 3 tablespoons water, let sit 5 minutes, and use to replace 1 egg in recipes.

Sprinkle on Avocado Toast

Top avocado toast with 1-2 teaspoons of chia seeds for extra crunch and nutrients.

Nutritional Benefits of Chia Seeds

Chia seeds provide a substantial amount of nutrition for their tiny size and 60 calorie count per tablespoon. Here is a look at some of the top benefits:

Rich in Omega-3 Fatty Acids

Chia seeds contain high levels heart healthy alpha-linolenic acid (ALA). ALA has anti-inflammatory effects and improves cardiovascular health.

Excellent Source of Fiber

A 1 tablespoon serving contains 3 grams of fiber, helping regulate digestion. The gelling fiber in chia seeds also promotes satiety.

High in Quality Protein

With 2 grams of protein per tablespoon, chia seeds provide an extra protein boost and help build muscle when paired with resistance training.

Packed with Micronutrients

Chia seeds deliver magnesium, manganese, calcium, potassium, zinc, iron, and antioxidants like chlorogenic acid in just 60 calories.

Helps Control Blood Sugar

The gelling fiber helps slow digestion, preventing blood sugar spikes after meals in people with insulin resistance.

Potential Downsides of Chia Seeds

Chia seeds make an excellent addition to a balanced diet for most people. But there are some potential downsides to keep in mind:

Gastrointestinal Side Effects

Too many chia seeds at once, especially in inadequate water intake, may cause bloating, gas, and constipation. Drink plenty of fluids.

Allergies

Chia seeds are related to sesame and mustard. Those with allergies to these foods should use caution with chia seeds.

Blood Thinning Medication Interactions

The omega-3 fatty acids in chia seeds may increase bleeding risks in those on blood thinning medications like warfarin. Consult your doctor.

High Fiber Content May Cause Issues

People with a history of dysphagia, diverticulitis, kidney stones or kidney disease should introduce chia seeds slowly under medical guidance.

Can Cause Choking Hazard When Consumed Dry

Chia seeds expand in moisture. Always soak prior to consuming dry to prevent choking.

The Bottom Line

With 60 calories in just 1 tablespoon, adding chia seeds to your diet packs substantial nutrition into every calorie. While evidence on weight loss benefits remains limited, their low calorie density and ability to induce satiety make them a smart addition to a reduced calorie diet.

Enjoy chia seeds in moderation as part of an overall balanced way of eating for the best health results.

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.