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[N]extrient

Chia Seeds Dry (Raw)

SR Legacy·Comprehensive Reference Data

Chia seeds, dry, raw

Cereal Grains and Pasta

A 100g serving covers 329% of the daily recommended Manganese, making Chia Seeds Dry (Raw) one of the more concentrated dietary sources of this nutrient. Both protein (17g) and fat (32.9g) are substantial, making Chia Seeds Dry (Raw) a calorie-efficient source of both macronutrients. With only 0mg of sodium, Chia Seeds Dry (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Chia Seeds Dry (Raw) delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.

Calories0kcal
Protein17G
Fat32.9G
Carbs38.3G
Fiber0g

Calorie Distribution

517kcal
  • Protein13%17 g
  • Fat57%32.9 g
  • Carbs30%38.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water7.5G
Protein17.0G
Total lipid (fat)32.9G
Carbohydrate, by difference38.3G
Thiamin0.50MG
Niacin8.7MG
Vitamin B-60.20MG
Calcium, Ca595MG
Iron, Fe6.0MG
Magnesium, Mg326MG
Phosphorus, P691MG
Potassium, K642MG
Sodium, Na0MG
Zinc, Zn5.6MG
Copper, Cu1.6MG
Manganese, Mn7.6MG
Energy (Atwater General Factors)517KCAL
Energy (Atwater Specific Factors)490KCAL
Nitrogen3.2G
Ash4.4G
Starch0G
Biotin14.5UG

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

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17.4423g protein

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18.8733g protein

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Seeds Pumpkin Seeds (pepitas) (Raw)

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Nuts Brazilnuts (Raw)

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Nutrient Highlights

  • Chia Seeds Dry (Raw) is a excellent source of Magnesium (78% DV) — see top foods ranked by Magnesium
  • Chia Seeds Dry (Raw) is a excellent source of Zinc (51% DV) — see top foods ranked by Zinc
  • Chia Seeds Dry (Raw) is a excellent source of Calcium (46% DV) — see top foods ranked by Calcium
  • Chia Seeds Dry (Raw) is a excellent source of Protein (34% DV) — see top foods ranked by Protein
  • Chia Seeds Dry (Raw) is a excellent source of Iron (34% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 642mg of potassium per 100g, individuals on a renal diet should moderate their intake of Chia Seeds Dry (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Chia Seeds Dry (Raw) is naturally low in sodium at 0mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Chia Seeds Dry (Raw) provides 6.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 1% (#83 of 8,262)
  • Calcium: top 2% (#165 of 8,262)
  • Potassium: top 5% (#413 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories0
% Daily Value*
Total Fat 32.9G42%
Cholesterol 0mg0%
Sodium 0MG0%
Total Carbohydrate 38.3G14%
Dietary Fiber 0g0%
Total Sugars 0
Protein 17.0G34%
Vitamin D 0mcg0%
Calcium 595MG46%
Iron 6.0MG34%
Potassium 642MG14%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 2710819.

View on USDA FoodData Central →