Chia seed nutrition facts

fiber, omega-3, magnesium, iron, calcium, selenium, phosphorus, potassium and protein


NutritionData show that 1 ounce (28 grams) of chia seeds contains 27% of our RDI of phosphorus, 18% of our RDI of calcium, 30% of our RDI of magnesium and varying quantities of copper, zinc and potassium. Furthermore, 1 ounce of chia seeds also contains 42% of our RDI of dietary fiber, making them an effective natural cure for constipation. See here for more information what this fiber is able to do in terms of weight loss and diabetes.


NSRI findings show that chia seeds are a user-friendly, a versatile, unique and exceptional low-calorie source of dietary fiber, omega-3 fatty acids, complete protein, iron, antioxidants, calcium, and magnesium.


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A 1 ounce (28 grams) serving of chia seeds contains (1, 2):

·          Fiber: 11 grams.

·          Fat: 9 grams (5 of which are Omega-3s

·          Protein: 4 grams.

·          Magnesium: 30% of the RDA.

·          Calcium: 18% of the RDA.

·          Phosphorus: 27% of the RDA.

·          Manganese: 30% of the RDA.

·          They also contain a decent amount of Potassium, Zinc, Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B2.

USDA complete list of nutrients


For the 18% of the RDA of Calcium is significant in respect of preventing osteoporosis and maintaining oral and bone health. Bone health is furthermore enhanced by the content of magnesium, phosphorus, and protein. Gram for gram, the 18% of the RDA of calcium is higher than most dairy products. For people who don’t eat dairy, chia seeds is an excellent source for the daily calcium.


The already mentioned manganese is however not a well-known nutrient, but it's important equally for your bones and improves your body make use of other essential nutrients like biotin and thiamin. One ounce of chia seeds represent 30% of your recommended intake of this mineral.


This is also true for the mineral called phosphorus. This too helps you maintain healthy teeth and bones. In fact, Phosphorus is so essential that it makes up 1% of a person's total body weight because it is present in every cell and especially bones and teeth. Phosphorus is also used to tissue growth and repair and to synthesize protein for cell.


In addition to the protein, fiber, and the list of vitamins and minerals, chia seeds furthermore contain 3 powerful antioxidants which are myristicin, quercetin, and kaempferol. These antioxidants naturally occur and help stabilize tissues that otherwise would be affected by allergies.


The abovementioned figures are especially impressive because the amount is just a single ounce, which is only 137 calories and just one gram of digestible carbohydrate! And if you subtract the fiber, chia seeds only contain 101 calories per ounce.



chia seeds is definitely one of the world’s best sources of several important nutrients, calorie for calorie.

nutritive whole grains

nutritive whole grains

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gel-like soluble fiber helps you lose weight

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National Center  Biotechnology Information

Diabetes Research Institute

Diabetic Connect

American Diabetes Association






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