Tiny black seeds packed tightly with fiber, antioxidants, and omega-3s. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 oz (28g) weighs approximately 28g.
That means one serving contains 136 calories,
4.6g of protein,
and 11.8g of carbs.
486Calories per 100g
16.5gProtein
42.1gCarbs
30.7gFat
Calories in any amount of Chia Seeds
Weigh your portion and type it in. Values scale from the 100g figures above.
136 kcal ·
4.6g protein ·
11.8g carbs ·
8.6g fat
Chia Seeds calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
138 kcal
4.7g
11.9g
8.7g
50 g
243 kcal
8.3g
21.1g
15.4g
100 g
486 kcal
16.5g
42.1g
30.7g
1 serving: 1 oz (28g) (28 g)
136 kcal
4.6g
11.8g
8.6g
150 g
729 kcal
24.8g
63.2g
46.1g
200 g
972 kcal
33g
84.2g
61.4g
250 g
1215 kcal
41.3g
105.3g
76.8g
300 g
1458 kcal
49.5g
126.3g
92.1g
500 g
2430 kcal
82.5g
210.5g
153.5g
1 lb
2204 kcal
74.8g
191g
139.3g
Chia Seeds Micronutrients (100g)
Dietary Fiber34.4 g
Total Sugars0 g
Net Carbs (Total Carbs - Fiber)7.7 g
Frequently Asked Questions
Is Chia Seeds good for weight loss?
With 486 calories per 100g, Chia Seeds can absolutely be part of a healthy diet.
Because it contains 34.4g of dietary fiber and 16.5g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Chia Seeds on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Chia Seeds has
7.7g of net carbs (42.1g total minus 34.4g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Chia Seeds have high protein?
Providing 16.5g of protein per 100g, Chia Seeds is an excellent source of pure protein, perfect for muscle recovery and bodybuilding.
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