Chia Seed Nutrition Facts: Calories, Macros & Health Benefits
Summary: Chia Seed contains 440 calories, 20g protein, 44g carbs, and 21g fat per one piece (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one piece (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 440 kcal | 22% |
| Protein | 20.0g | 40% |
| Carbohydrates | 44.0g | 16% |
| Total Fat | 21.0g | 27% |
| Fiber | 12.0g | 43% |
| Sugar | 25.0g | -- |
| Saturated Fat | 10.0g | 50% |
| Sodium | 80.0mg | 3% |
| Potassium | 1.0mg | 0% |
| Calcium | 90.0mg | 7% |
| Iron | 350.0mg | 1944% |
| Magnesium | 2.0mg | 0% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 1.5mg | 88% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 3.0mg | 20% |
| Phosphorus | 5.0mg | 0% |
Is Chia Seed Good for You?
Chia Seed provides 440 calories per one piece (30g) with 20g protein, 44g carbohydrates, and 21g fat. It is a source of saturated fat (50% dv), iron (1944% dv), zinc (2545% dv).
No-bake energy ball made with chia seeds, coconut, nut butter, and protein powder
Key Health Benefits of Chia Seed
- Saturated Fat (50% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1944% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (88% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 20g protein per serving to support satiety and muscle maintenance.
How to Track Chia Seed Nutrition with Gram
Use Gram to log chia seed and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in chia seed?
Chia Seed contains 440 calories per one piece (30g).
How much protein is in chia seed?
Chia Seed provides 20g of protein per one piece (30g).
How many carbs are in chia seed?
Chia Seed has 44g of carbohydrates per one piece (30g).
Is chia seed good for tracking nutrition?
Yes. Chia Seed can be logged by calories, macros, and micronutrients in the Gram app.
How should I use chia seed in a meal plan?
Use Chia Seed as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track chia seed and thousands of other foods with the Gram app.