Chia Seed Nutrition Benefits and Facts

Nutritional summary

Chia seeds are the richest plant-based source of alpha-linolenic acid (an omega-3 fatty acid) and are unique among seeds for being a complete protein, meaning they contain all nine essential amino acids .
The high concentration of soluble fiber allows the seeds to absorb up to 15 times their weight in water, creating a gel that can slow digestion and help regulate the release of glucose into the bloodstream .
Systematic reviews of human trials indicate that while chia seeds may not significantly alter cholesterol or blood sugar levels, they are consistently linked to reductions in systolic blood pressure and C-reactive protein (a marker of systemic inflammation) .
Because of their gelling properties, chia seeds can function as a culinary egg replacer in baking when mixed with water (typically one tablespoon of seeds to three tablespoons of water) .

Interesting fact

The name 'chia' is derived from the Nahuatl word 'chian', meaning oily, and they were so highly valued by the Aztecs that they were used as a form of legal tender and religious sacrifice.

Standout nutrients

EPIC

SOURCE

Manganese

EPIC

SOURCE

Copper

EPIC

SOURCE

Dietary fibre

EPIC

SOURCE

Sum n-3 fatty acids

478

kcal per 100g

Protein18.7g

Fat33.0g

Carbs12.9g

Fiber38.7g

Sugar1.70g

Fat breakdown

Polyunsat24.5g

Monounsat2.17g

Saturated3.16g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Chia is a hardy, drought-resistant crop that requires few pesticides, though transport emissions vary by origin.

Confidencemedium

Storage

Airtight Container

1–2 years

Store in a cool, dark place to prevent the oils from going rancid.

Refrigerate

2+ years

Extends freshness of the delicate omega-3 fats.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effects of chia seed (Salvia hispanica L.) supplementation on cardiometabolic health in overweight subjects: a systematic review and meta-analysis of RCTs - PMC

[1]pmc.ncbi.nlm.nih.gov

Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis - PMC

[3]pmc.ncbi.nlm.nih.gov

Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review - PMC

[4]pmc.ncbi.nlm.nih.gov

Long-Term Dietary Intake of Chia Seed Is Associated with Increased Bone Mineral Content and Improved Hepatic and Intestinal Morphology in Sprague-Dawley Rats - PMC

[5]pmc.ncbi.nlm.nih.gov

Chia Seeds (Salvia Hispanica L.): An Overview—Phytochemical Profile, Isolation Methods, and Application - PMC

[7]pmc.ncbi.nlm.nih.gov

Chia Seeds • The Nutrition Source

[8]nutritionsource.hsph.harvard.edu

[PDF] Healthy Living Guide | The Nutrition Source - Harvard University

[12]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

100.0

Version

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