What are chia seeds good for?

Chia seeds provide essential nutrients, improve digestion, and may aid in weight loss.

How do you prepare chia seeds?

You can soak them in water or milk, add them to smoothies, or use them in baking.

Yes, chia seeds are naturally gluten-free.

Snacks

Chia seeds are nutrient-dense superfoods packed with omega-3s, fiber, and protein.

Per 100 g

486 kcal

1 tablespoon

73 kcal

(15 g)

Protein	Carbs	Fat
16.5 g / 100g	42.1 g / 100g	30.7 g / 100g

Where the calories come from

Protein 13% · Carbs 33% · Fat 54%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 tablespoon (15 g, 73 kcal) is 4% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 tablespoon takes about 18 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Chia Seeds is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 350 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Coconut Banana Energy Bites	150	3 g
Savory Potato Waffles	250	3 g
Chocolate Hazelnut Energy Bites	450	10 g
Cinnamon Almond Granola	450	10 g
Pineapple Coconut Granola	450	8 g
Chia Seeds	486	16.5 g

Nutrition data updated June 12, 2026.

Serving	Grams	Calories
1 tablespoon	15 g	73 kcal
2 tablespoons	30 g	146 kcal

9/10

High in fiber, which may help keep you full.

What are chia seeds good for?: Chia seeds provide essential nutrients, improve digestion, and may aid in weight loss.
How do you prepare chia seeds?: You can soak them in water or milk, add them to smoothies, or use them in baking.
Are chia seeds gluten-free?: Yes, chia seeds are naturally gluten-free.

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