Food guide

Dried Chia Seeds

Dried Chia Seeds is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of dried chia seeds, dried for fair comparison. Typical serving: 40 g dried — 194 kcal per 40 g serving.

Nutrition information for Dried Chia Seeds
Nutrient	Per 100 g	Per serving (40 g)	Per 100 kcal
Energy	485 kcal	194 kcal	100 kcal
Protein	16.5 g	6.6 g	3.4 g
Carbohydrate	42 g	16.8 g	8.7 g
Fat	30.8 g	12.3 g	6.3 g
Fibre	34.5 g	13.8 g	7.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of dried chia seeds, with a typical serving and FDA Daily Value for adults.

Micronutrients for Dried Chia Seeds
Nutrient	Per 100 g	Per serving (40 g)	% DV
Vitamins
Vitamin A	16.2 µg	6.5 µg	2%
Vitamin C	1.6 mg	0.64 mg	2%
Vitamin E	0.5 mg	0.2 mg	3%
Thiamin	0.62 mg	0.25 mg	52%
Riboflavin	0.17 mg	0.068 mg	13%
Niacin	8.8 mg	3.5 mg	55%
Folate	49 µg	19.6 µg	12%
Vitamin B12	0 µg	0 µg	0%
Minerals
Calcium	631 mg	252 mg	49%
Iron	7.7 mg	3.1 mg	43%
Magnesium	335 mg	134 mg	80%
Phosphorus	860 mg	344 mg	69%
Potassium	407 mg	163 mg	9%
Sodium	16 mg	6.4 mg	<1%
Zinc	4.6 mg	1.8 mg	42%
Selenium	55.2 µg	22.1 µg	100%
Copper	0.92 mg	0.37 mg	102%
Manganese	2.7 mg	1.1 mg	117%

Source: USDA FoodData Central — Seeds, chia seeds, dried

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat dried chia seeds?

Useful fibre in a familiar, everyday food.
Dried Chia Seeds is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Dried foods are calorie-dense; weigh a portion rather than eating from the bag.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.