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

Vegan smoothie bowl

A refreshing vegan smoothie bowl with tropical flavors and nutritious toppings.

03 Feb 2026

Pomegranate, blueberry and spinach smoothie

A nutritious pomegranate, blueberry, and spinach smoothie packed with antioxidants.

11 Dec 2025

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

Nutrient-dense apricot protein shake with oats and almonds.

09 Dec 2025

Chocolate black bean smoothie

A nutritious Chocolate Black Bean Smoothie with banana and protein.

27 Nov 2025

Chocolate avocado smoothie

Enjoy a creamy and nutritious chocolate avocado smoothie.

31 Dec 2025

Apricot and pistachio cookies

Nutty apricot and pistachio cookies packed with oats and seeds.

07 Dec 2025

Papaya oat chia smoothie bowl

A tropical papaya oatmeal smoothie bowl topped with almonds.

22 Jan 2026

Blueberry banana overnight oats with chia seeds

Nutritious blueberry banana overnight oats with chia seeds.

23 Nov 2025

Cinnamon-spiced banana zucchini overnight oats

Healthy overnight oats with banana and zucchini.

14 Dec 2025

Broccolli hash with fried egg

Nourishing broccoli hash topped with a fried egg, perfect for any meal.

05 Jan 2026

Blueberry chia seed overnight oatmeal

Make nutritious blueberry chia seed overnight oatmeal effortlessly.

16 Jan 2026

Chocolate avocado smoothie

A creamy, chocolatey smoothie packed with nutrients.

08 Jan 2026

Ginger-grapefruit chia pudding with coconut & maple syrup

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

02 Dec 2025

Raspberry coconut bliss balls

Nutritious raspberry coconut bliss balls, easy to make and no-bake.

03 Jan 2026

Peach avocado smoothie with chia seeds

A refreshing peach avocado smoothie packed with nutrition.

13 Jan 2026

Supergreen chia pudding

Nutritious supergreen chia pudding with yogurt and spinach.

21 Dec 2025

Green protein smoothie bowl

A nutritious Green Protein Smoothie Bowl packed with veggies and protein.

08 Jan 2026

Cherry oats

Make creamy Cherry Oats for a quick, nutritious breakfast.

05 Feb 2026

Blueberry chia cottage cheese delight

A creamy and fruity cottage cheese dish with chia seeds.

25 Dec 2025

Decadent chocolate chia seed pudding

A rich and healthy chocolate chia seed pudding.

02 Feb 2026

Super green banana, kale and avocado smoothie

A creamy, nutrient-packed smoothie with kale, banana, and avocado.

01 Feb 2026

Peanut butter banana smoothie

A creamy peanut butter banana smoothie packed with nutrients.

31 Dec 2025

Banana mango chia smoothie

A refreshing Banana Mango Chia Smoothie packed with nutrients.

30 Jan 2026

Banana peanut butter chia pudding

Easy and nutritious banana peanut butter chia pudding.

23 Dec 2025

Chocolate overnight oats

Easy chocolate overnight oats, ready in the fridge for breakfast.

09 Feb 2026

Green fusion smoothie

A refreshing Green Fusion Smoothie packed with fruits and spinach.

12 Dec 2025

Overnight honey chia oats

Nutritious overnight oats with honey, chia seeds, and spices.

30 Dec 2025

Honey-cinnamon overnight oats

Quick and healthy honey-cinnamon overnight oats for busy mornings.

26 Nov 2025

Banana chia shake with vanilla milk

A creamy Banana Chia Shake with vanilla for a quick boost.

26 Jan 2026

Orange mango chia smoothie bowl

A refreshing orange mango chia smoothie bowl for breakfast.

18 Nov 2025

Blueberry & cacao smoothie

Delicious Blueberry & Cacao Smoothie for a nutritious treat.

14 Nov 2025

Chia berry breakfast bowl

A nutritious chia berry breakfast bowl with coconut milk and almonds.

23 Dec 2025

Chia seed overnight oatmeal

A nutritious chia seed overnight oatmeal for easy breakfasts.

07 Dec 2025

Choc-banana chia pudding

A creamy choc-banana chia pudding that's easy to make and healthy.

23 Dec 2025

Blueberry banana smoothie with chia seeds

A nutritious blueberry banana smoothie with chia seeds and oatmeal.

23 Nov 2025

Overnight chia seed pudding

A quick, healthy overnight chia seed pudding topped with berries.

13 Jan 2026

Oatmeal bowl with berries and chia seeds

Enjoy a nutritious peanut butter oatmeal bowl with berries.

28 Nov 2025

Overnight oats with figs and honey

Nutritious overnight oats with figs, honey, and walnuts.

29 Dec 2025

Lemon vanilla chia pudding with almond milk and greek yogurt

A creamy and zesty lemon vanilla chia pudding, great for breakfast or dessert.

21 Dec 2025

Mango almond chia pudding

Creamy Mango Almond Chia Pudding, perfect for breakfast or dessert.

30 Dec 2025