Epic source
Energy
477 kcal · 24% DV target
A versatile, mucilaginous seed that transforms into a thick gel when hydrated, chia serves as a neutral-tasting culinary binder with an exceptional profile of essential fatty acids and plant-based protein.
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 .578
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 .412
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) .13
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) .12
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
477 kcal · 24% DV target
18.7 g · 37% DV target
33.0 g · 42% DV target
38.7 g · 138% DV target
3.16 g · 16% DV target
Not a benefit — best kept low
19.3 g · Top 1% of nuts & seeds
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dark place to prevent the oils from going rancid.
Extends freshness of the delicate omega-3 fats.
Chia is a hardy, drought-resistant crop that requires few pesticides, though transport emissions vary by origin.
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.