Seeds Chia Seeds (Dried)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Seeds, chia seeds, dried
Nut and Seed Products
A 100g serving covers 123% of the daily recommended Dietary Fiber, making Seeds Chia Seeds (Dried) one of the more concentrated dietary sources of this nutrient. Both protein (16.5g) and fat (30.7g) are substantial, making Seeds Chia Seeds (Dried) a calorie-efficient source of both macronutrients. At 486 calories per 100g, Seeds Chia Seeds (Dried) is highly concentrated in energy, typical of foods rich in fats or sugars. With only 16mg of sodium, Seeds Chia Seeds (Dried) is naturally very low in sodium and suitable for sodium-restricted diets. Seeds Chia Seeds (Dried) provides 34.4g of dietary fiber per 100g (123% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Seeds Chia Seeds (Dried) delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein13%16.5 g
- Fat54%30.7 g
- Carbs33%42.1 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 5.8 | G |
| Energy | 486 | KCAL |
| Protein | 16.5 | G |
| Total lipid (fat) | 30.7 | G |
| Carbohydrate, by difference | 42.1 | G |
| Fiber, total dietary | 34.4 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 1.6 | MG |
| Thiamin | 0.62 | MG |
| Riboflavin | 0.17 | MG |
| Niacin | 8.8 | MG |
| Folate, total | 49.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin E (alpha-tocopherol) | 0.50 | MG |
| Calcium, Ca | 631 | MG |
| Iron, Fe | 7.7 | MG |
| Magnesium, Mg | 335 | MG |
| Phosphorus, P | 860 | MG |
| Potassium, K | 407 | MG |
| Sodium, Na | 16.0 | MG |
| Zinc, Zn | 4.6 | MG |
| Copper, Cu | 0.92 | MG |
| Manganese, Mn | 2.7 | MG |
| Selenium, Se | 55.2 | UG |
| Energy | 2034 | kJ |
| Ash | 4.8 | G |
| Folate, food | 49.0 | UG |
| Vitamin A, IU | 54.0 | IU |
| Fatty acids, total saturated | 3.3 | G |
| SFA 14:0 | 0.03 | G |
| SFA 15:0 | 0.03 | G |
| SFA 16:0 | 2.2 | G |
| SFA 17:0 | 0.06 | G |
| SFA 18:0 | 0.91 | G |
| SFA 20:0 | 0.09 | G |
| SFA 22:0 | 0.03 | G |
| Fatty acids, total monounsaturated | 2.3 | G |
| MUFA 14:1 | 0.03 | G |
| MUFA 16:1 | 0.03 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 2.2 | G |
| MUFA 20:1 | 0.05 | G |
| Fatty acids, total polyunsaturated | 23.7 | G |
| PUFA 18:2 | 5.8 | G |
| PUFA 18:2 n-6 c,c | 5.8 | G |
| PUFA 18:3 | 17.8 | G |
| PUFA 18:3 n-3 c,c,c (ALA) | 17.8 | G |
| Fatty acids, total trans | 0.14 | G |
| Tryptophan | 0.44 | G |
| Threonine | 0.71 | G |
| Isoleucine | 0.80 | G |
| Leucine | 1.4 | G |
| Lysine | 0.97 | G |
| Methionine | 0.59 | G |
| Cystine | 0.41 | G |
| Phenylalanine | 1.0 | G |
| Tyrosine | 0.56 | G |
| Valine | 0.95 | G |
| Arginine | 2.1 | G |
| Histidine | 0.53 | G |
| Alanine | 1.0 | G |
| Aspartic acid | 1.7 | G |
| Glutamic acid | 3.5 | G |
| Glycine | 0.94 | G |
| Proline | 0.78 | G |
| Serine | 1.0 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| oz (28.35g) | 138 | 4.7g | 8.7g | 11.9g |
Scaled from Seeds Chia Seeds (Dried)'s per-100g values using USDA portion data.
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Seeds Chia Seeds (Dried) is a excellent source of Fiber (123% DV) — see top foods ranked by Fiber
- Seeds Chia Seeds (Dried) is a excellent source of Magnesium (80% DV) — see top foods ranked by Magnesium
- Seeds Chia Seeds (Dried) is a excellent source of Calcium (49% DV) — see top foods ranked by Calcium
- Seeds Chia Seeds (Dried) is a excellent source of Iron (43% DV) — see top foods ranked by Iron
- Seeds Chia Seeds (Dried) is a excellent source of Zinc (42% DV) — see top foods ranked by Zinc
Dietary Considerations
With 407mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seeds Chia Seeds (Dried). See the Kidney Disease & Low-Potassium Diet guide for more.
Seeds Chia Seeds (Dried) is naturally low in sodium at 16mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Seeds Chia Seeds (Dried) provides 7.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Seeds Chia Seeds (Dried) provides 55mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.
Related Articles
Rankings Among 8,262 USDA Foods
- Fiber: top <1% (#1 of 8,262)
- Magnesium: top 1% (#83 of 8,262)
- Calcium: top 2% (#165 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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: 170554.
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