Chia Seeds: Calories and Nutrition Analyse
How many calories in chia seeds?
Nutrition Facts
Chia SeedsServing size:
tablespoon of chia seeds (15 g) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
100g of chia seeds contain about 486 calories (kcal).
Calories per:
ounce
| tablespoon
| teaspoon
| cup
| half cup
In particular, a tablespoon of chia seeds (15 g) contains about 73 calories.
This is about 4% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 73 kcal actually is, keep in mind that the calorie content of tablespoon of chia seeds is similar to that of, for example:
- 1 apple
- 0.5 glass of Coca Cola (220 ml glass)
- 0.5 slice of cheese
- 0.5 slice of bread
- 0.5 glass of milk
- 3.5 cubes of sugar
Take a quick look at the tables below for detailed information about chia seeds nutrition.
100g of Chia Seeds
Nutrition
- Calories486
- Carbs Total42.12 g
- Dietary fiber34.4 g
- Fat30.74 g
- Saturated fat3.33 g
- Protein16.54 g
- Water5.8 g
Vitamins
- Vit A54 IU
- Vit B1 (Thiamine)0.62 mg
- Vit B2 (riboflavin)0.17 mg
- Vit B3 (Niacin)8.83 mg
- Vit B9 (Folic acid)49 mcg
- Vit C1.6 mg
- Vit E0.5 mg
Minerals
- Potassium407 mg
- Magnessium335 mg
- Calcium631 mg
- Sodium16 mg
- Iron7.72 mg
Unlocking the Nutritional Secrets of Chia Seeds
Chia seeds, tiny yet mighty, have taken the health world by storm. These small seeds pack a powerful nutritional punch, making them a favorite among health enthusiasts. But what exactly makes chia seeds a superfood? Let's dive into the fascinating world of chia seeds calories, nutrition, and their role in a healthy diet.
Chia Seeds: A Nutritional Powerhouse
Chia seeds are not only versatile in use but also in nutrition. With 486 calories per 100 grams, they are a dense source of energy. However, it's the composition of these calories that's truly remarkable. Chia seeds offer a balanced mix of protein, fats, and carbohydrates, alongside an impressive array of vitamins and minerals.
- Protein in Chia Seeds: At 16.54 grams per 100 grams, chia seeds are a great plant-based protein source, essential for muscle repair and growth.
- Fat in Chia Seeds: They contain 30.74 grams of fat, with only 3.3 grams being saturated. The majority are omega-3 fatty acids, known for their anti-inflammatory properties.
- Carbs in Chia Seeds: Chia seeds have 42.12 grams of carbohydrates, but it's their 34.4 grams of dietary fiber that's truly impressive, aiding in digestion and prolonging satiety.
Minerals and Vitamins Galore
Chia seeds are a treasure trove of minerals and vitamins, essential for overall health. They are an excellent source of calcium (631 mg), magnesium (335 mg), phosphorus (860 mg), and iron (7.72 mg), supporting bone health and energy levels. Additionally, with a low glycemic index (GI) of 3, they are perfect for maintaining stable blood sugar levels.
The Role of Chia Seeds in a Healthy Diet
Incorporating chia seeds into your diet can be a game-changer. Their high fiber content can help with weight management by keeping you fuller for longer. The omega-3 fatty acids contribute to cardiovascular health, while the protein supports muscle function and repair. Whether you sprinkle them on your yogurt, add them to smoothies, or use them as an egg substitute in baking, chia seeds are incredibly versatile.
Conclusion
Chia seeds are more than just a trendy health food; they are a nutritional powerhouse that can support various aspects of health, from digestion to heart health. With their balanced content of protein, fats, and carbohydrates, alongside a remarkable array of vitamins and minerals, chia seeds are a worthy addition to any diet. So, the next time you're looking for a nutrient boost, consider reaching for chia seeds.
How many calories are there in 1, 2, 3, or 5 servings of chia seeds?
- Tablespoon of chia seeds (15g)73 kcal
- Teaspoon of chia seeds (5g)24 kcal
- Cup of chia seeds (172g)836 kcal
- Half cup of chia seeds (86g)418 kcal
- Ounce (oz) of chia seeds138 kcal
- Half of medium size servings of chia seeds36.5 kcal
- Small size serving of chia seeds (12g)58.4 kcal
- Big size chia seeds (20g)94.9 kcal
- Two medium size servings of chia seeds146 kcal
- Three medium size servings of chia seeds219 kcal
- Four medium size servings of chia seeds292 kcal
- Five medium size servings of chia seeds365 kcal
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