Calories and nutrition facts
Chia seeds
100 g of chia seeds has 479 calories, 22 g protein, 3.7 g carbs and 33 g fat. 1 tbsp (12 g) has 57 calories.
- Carbs 20 %
- Protein 18 %
- Fat 62 %
57
0.44 g
2.7 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 tbsp (12 g) |
|---|---|---|
| Energy | 479 kcal 2,004 kJ | 57 kcal 238 kJ |
| Fat | 33 g | 3.9 g |
| of which saturated | 3.5 g | 0.42 g |
| Carbohydrates | 3.7 g | 0.44 g |
| of which sugars | 0.47 g | 0.06 g |
| Fibre | 40 g | 4.8 g |
| Protein | 22 g | 2.7 g |
| Salt | 0 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 8 µg | 1 % |
| Vitamin B1 (thiamin) | 0.97 mg | 88 % |
| Vitamin B2 (riboflavin) | 0.15 mg | 11 % |
| Niacin (B3) | 11 mg | 68 % |
| Vitamin B6 | 0.43 mg | 31 % |
| Folate | 69 µg | 35 % |
| Vitamin E | 0.29 mg | 2.4 % |
| Vitamin K | 1.7 µg | 2.3 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 583 mg | 73 % |
| Iron | 7.6 mg | 54 % |
| Magnesium | 306 mg | 82 % |
| Zinc | 5.7 mg | 57 % |
| Potassium | 717 mg | 36 % |
| Phosphorus | 706 mg | 101 % |
| Iodine | 2 µg | 1.3 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B1 (thiamin), Niacin (B3), Vitamin B6, Folate, Calcium, Iron, Magnesium, Zinc, Potassium, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Nuts & seeds, per 100 g.
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Questions
How many calories are in 1 tbsp (12 g) of chia seeds?
1 tbsp (12 g) of chia seeds has 57 calories, with 2.7 g protein, 0.44 g carbs and 3.9 g fat.
How much protein is in chia seeds?
Chia seeds has 22 g protein per 100 g. That is 18% of its calories.
How many carbs are in chia seeds?
Chia seeds has 3.7 g carbs per 100 g, including 0.47 g sugars and 40 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code H480100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.