Chia seeds

Chia seeds are small, nutrient-dense seeds derived from the Salvia hispanica plant, native to Central America. Often recognized for their ability to absorb water and form a gel-like consistency, these seeds have gained popularity as a source of dietary fiber and healthy fats.

In culinary uses, chia seeds can be incorporated into various dishes, including smoothies, oatmeal, and baked goods. They are commonly used as a thickening agent due to their gel formation when mixed with liquids. Additionally, chia seeds can serve as a substitute for eggs in vegan recipes when mixed with water to create a binding agent.

Chia seeds nutrition is notable for their high content of omega-3 fatty acids, fiber, and protein. They also provide essential minerals such as calcium, magnesium, and phosphorus. Due to their nutrient profile, they are often considered a superfood for inclusion in a balanced diet.

When considering how to cook chia seeds, they can be used whole or ground, depending on the desired texture. To store, keep chia seeds in a cool, dry place in an airtight container to maintain freshness. They have a long shelf life, which adds to their convenience in the pantry.

Types of chia seeds generally include white and black variations, which are nutritionally similar and can be used interchangeably in cooking and baking.

Chia seeds nutrition per 100g

Energy
Calories 490kcal 24%
Protein
Protein 16g 11%
Carbohydrates
Carbohydrates 44g 12%
Fiber 33g 91%
Sugar 1.55g 2%
Fat
Fat 30g 36%
Saturated 3.33g 11%
Cholesterol 0.00mg -
Vitamins
Vitamin A 0.00ug 0%
Choline 80mg 14%
Vitamin B1 0.62mg 52%
Vitamin B2 0.17mg 13%
Vitamin B3 9mg 55%
Vitamin B6 0.47mg 28%
Vitamin B9 50ug 12%
Vitamin B12 0.00ug 0%
Vitamin C 1.60mg 2%
Vitamin E 0.50mg 3%
Vitamin K 4.30ug 4%
Minerals
Calcium, Ca 630mg 49%
Copper, Cu 0.92mg 103%
Iron, Fe 8mg 70%
Magnesium, Mg 340mg 80%
Phosphorus, P 860mg 69%
Potassium, K 410mg 12%
Selenium, Se 54ug 100%
Sodium, Na 16mg 1%
Zinc, Zn 4.58mg 42%
Water
Water 6g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chia seeds recipes

Apricot protein shake with oats and almonds - 1,000 calories

Nutrient-dense apricot protein shake with oats and almonds.

09 Dec 2025

Chia breakfast bowl with pineapple, kiwi and raspberries

A tropical coconut-chia overnight breakfast bowl with fruit and nuts.

25 Dec 2025

Blueberry chia cottage cheese delight

A creamy and fruity cottage cheese dish with chia seeds.

25 Dec 2025

Coconut peach smoothie with chia seeds and lemon juice

A refreshing coconut peach smoothie with chia seeds and lemon juice.

25 Jan 2026

Chocolate avocado smoothie

Enjoy a creamy and nutritious chocolate avocado smoothie.

31 Dec 2025

Skinny blueberry spinach smoothie with chia seeds

A healthy blueberry spinach smoothie with chia seeds.

02 Feb 2026

Chocolate black bean smoothie

A nutritious Chocolate Black Bean Smoothie with banana and protein.

27 Nov 2025

Peanut butter coconut protein smoothie

A creamy Peanut Butter Coconut Protein Smoothie packed with nutrients.

09 Feb 2026

Orange chia pudding

A refreshing orange chia pudding, perfect for any time of day.

15 Nov 2025

Peanut butter protein balls

Quick and nutritious peanut butter protein balls for snacks.

04 Feb 2026

Spinach and chia smoothie

A nutritious spinach and chia smoothie for a healthy boost.

12 Nov 2025

Peach chia seed pudding

Nutritious peach chia seed pudding made with coconut milk.

14 Feb 2026

Kale and rice protein smoothie

Nutritious kale and rice smoothie for a healthy boost.

01 Jan 2026

Strawberry chia watermelon smoothie

A refreshing strawberry chia watermelon smoothie for any time.

11 Feb 2026

Cherry banana protein smoothie

A refreshing Cherry Banana Protein Smoothie packed with nutrients.

01 Jan 2026

Ginger-grapefruit chia pudding with coconut & maple syrup

A refreshing ginger-grapefruit chia pudding with coconut and maple syrup.

02 Dec 2025

Overnight raspberry vanilla muesli

An easy overnight raspberry vanilla muesli recipe.

07 Jan 2026

Granola super-protein bar

Nutritious granola super-protein bars packed with oats and nuts.

22 Dec 2025

Coconut, apple and cinnamon chia smoothie

A refreshing coconut, apple, and cinnamon chia smoothie.

09 Jan 2026

Green chia power smoothie

Enjoy a nutritious Green Chia Power Smoothie for a healthy boost.

25 Nov 2025

Green power smoothie with spinach, banana and chia seeds

Quick and nutritious Green Power Smoothie with spinach and banana.

20 Jan 2026

Strawberry coconut chia pudding

A creamy, fruity pudding made with coconut milk and strawberries.

12 Nov 2025

Chocolate peanut butter chia pudding

A delicious chocolate peanut butter chia pudding that's easy to make.

20 Jan 2026

Banana peanut butter chia pudding

Easy and nutritious banana peanut butter chia pudding.

23 Dec 2025

Vanilla chai-spiced chia pudding

A flavorful vanilla chai-spiced chia pudding that’s easy to make.

01 Feb 2026

Watermelon wake-up smoothie bowl

A refreshing watermelon smoothie bowl packed with fruits and protein.

31 Jan 2026

Carrot cake overnight porridge

A delicious carrot cake overnight porridge for a nutritious breakfast.

17 Jan 2026

Healthy chocolate orange truffles

Nutritious chocolate orange truffles made with chia seeds and almonds.

08 Dec 2025

Avocado toast with chia and sunflower seeds

Simple avocado toast topped with chia and sunflower seeds.

06 Feb 2026

Vanilla chia seed pudding with blueberries and almonds

A creamy chia seed pudding topped with blueberries and almonds.

17 Feb 2026

Blackberry coconut chia seed overnight pudding

Creamy blackberry coconut chia pudding, ready overnight.

18 Dec 2025

Blueberry chia seed pudding

Creamy blueberry chia seed pudding, perfect for breakfast or dessert.

10 Feb 2026

Peanut butter pineapple smoothie

A creamy peanut butter pineapple smoothie for a nutritious start.

03 Feb 2026

Banana kale smoothie with coconut milk and blueberries

Enjoy a nutritious banana kale smoothie with coconut milk and blueberries.

03 Feb 2026

Blueberry almond chia pudding with honey

Enjoy a creamy blueberry almond chia pudding topped with honey.

31 Jan 2026

Cinnamon blueberry chia yogurt smoothie

A healthy cinnamon blueberry chia yogurt smoothie.

08 Jan 2026

Coconut protein milkshake

A creamy, nutritious Coconut Protein Milkshake for recovery or a snack.

23 Nov 2025

Keto coconut chia bars with cashews

Easy keto coconut chia bars with cashews that are perfect for snacking.

11 Jan 2026

Chia and coconut pudding

A creamy and nutritious chia and coconut pudding dessert.

07 Jan 2026

Chia pudding

Easy chia pudding topped with fresh raspberries.

25 Nov 2025