🌱 Chia Seeds has 486 calories per 100 g — 136 in 2 tablespoons
Nuts & Seeds · Serving: 2 tablespoons (28 g) · Values are USDA-based estimates.
per 100 g
per serving (2 tablespoons)
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (28 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 486 kcal | 136 kcal | 24.3% |
| Protein | 17 g | 4.8 g | 34% |
| Carbs | 42 g | 11.8 g | 15.3% |
| Fat | 31 g | 8.7 g | 39.7% |
| Fibre | 34 g | 9.5 g | 121.4% |
| Sugar | 0.8 g | 0.2 g | 1.6% |
| Sodium | 16 mg | 4.5 mg | 0.7% |
| Potassium | 407 mg | 114.0 mg | 8.7% |
| Calcium | 631 mg | 176.7 mg | 48.5% |
| Iron | 7.7 mg | 2.2 mg | 42.8% |
| Vitamin C | 1.6 mg | 0.4 mg | 1.8% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Chia Seeds healthy?
With 486 calories and 17g protein per 100 g, Chia Seeds sits in the higher-calorie range for everyday foods. It is also a good source of fibre (34g per 100 g). As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 486 kcal per 100 g, a serving of 2 tablespoons contributes 136 kcal — easy to slot into a day once you know the number.
- Protein focus: 17g protein per 100 g (4.8g per serving) — a strong protein choice.
- Lower-carb eating: 42g carbs per 100 g — worth counting if you track carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Chia Seeds (486 kcal / 100 g): Poppy Seeds has 525 kcal per 100 g. Flaxseeds has 534 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Chia Seeds?
Chia Seeds has 486 calories per 100 g, and 136 calories in 2 tablespoons (28 g).
How much protein is in Chia Seeds?
17g protein per 100 g, or 4.8g per serving.
How much sugar is in Chia Seeds?
0.8g sugar per 100 g, or 0.2g per serving.
What is a serving of Chia Seeds?
On this page, a serving is 2 tablespoons (28 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.