How Many Calories in Chia Seeds? Nutrition & Macros
Two tablespoons of chia seeds (28 g) have 136 calories
Protein 4.6g · Carbs 11.8g · Fat 8.6g
Chia seeds are a nutritional powerhouse with an extraordinary fiber content — 34.4 g per 100 g, the highest of any commonly eaten food. With 486 kcal, 16.5 g of protein, and 30.7 g of fat per 100 g, they pack serious nutrition into a tiny seed. Despite 42.1 g of total carbs, most is insoluble fiber, leaving only about 8 g of net carbs — making them remarkably keto-friendly. They are also the richest plant source of omega-3 fatty acids (ALA), delivering 17.83 g per 100 g — nearly double that of walnuts. Two tablespoons (28 g) provide about 136 kcal and cover nearly all your daily fiber needs. Here is everything you need to know about chia seed calories and macros, based on USDA data. Chia seeds contain only about 6% water by weight.
2033 kJ · per 100g · Water: 5.8 g
Calorie Calculator: Chia Seeds (Dried)
28 g Chia Seeds (Dried) contains 136 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 tablespoons (28 g) | 136 kcal | 4.6g | 11.8g | 8.6g |
| 1 tablespoon (14 g) | 68 kcal | 2.3g | 5.9g | 4.3g |
| 100 grams | 486 kcal | 16.5g | 42.1g | 30.7g |
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Chia Seeds (Dried) — Nutrition Facts
| Chia Seeds (Dried) | per 100g |
|---|---|
| Calories | 486 kcal |
| Protein | 16.54 g |
| Fat | 30.74 g |
| Carbs | 42.12 g |
| Saturated Fat | 3.33 g |
| Monounsaturated Fat | 2.31 g |
| Polyunsaturated Fat | 23.66 g |
| Cholesterol | 0 mg |
| Fiber | 34.4 g |
| Sodium | 16 mg |
| Potassium | 407 mg |
| Calcium | 631 mg |
| Magnesium | 335 mg |
| Phosphorus | 860 mg |
| Iron | 7.72 mg |
| Zinc | 4.58 mg |
| Manganese | 2.72 mg |
| Selenium | 55.2 mcg |
| Vitamin C | 1.6 mg |
| Thiamine (B1) | 0.62 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 8.83 mg |
| Folate | 49 mcg |
| Vitamin E | 0.5 mg |
| Water | 5.8 g |
Source: USDA FoodData Central (FDC ID: 170554) · Data verified September 2026
Variations
Dried / whole (default)
486 kcal, 16.5 g protein, 30.7 g fat, 34.4 g fiber per 100 g. The standard form — maximum nutrition, shelf-stable for years. Best for chia pudding, smoothies, yogurt toppings, or baking. Absorb 10-12× their weight in liquid. Store in a cool, dry place in an airtight container.
Chia pudding (soaked, reference)
Approximately 70–90 kcal per 100 g (when made with water or unsweetened plant milk). The seeds absorb liquid and expand to 10–12× their dry volume, so the calorie density drops dramatically. A typical serving of chia pudding (2 tbsp seeds + 150 ml liquid) has about 136 kcal — same as dry seeds, just in a larger volume. Add fruit, nuts, or sweetener to taste.
Ground chia (milled)
486 kcal per 100 g — identical nutrition to whole seeds. Grinding exposes more surface area, which may improve absorption of omega-3 and minerals. Unlike flaxseeds (where grinding is essential for digestion), whole chia seeds are already fully digestible. Ground chia dissolves faster in liquids, making it better for baking, thickening sauces, or adding to flour mixes.
Dietary Perspectives
For Weight Loss
Chia seeds are calorie-dense at 486 kcal per 100 g, but their extreme fiber content (34.4 g) makes them exceptionally satiating. Two tablespoons (28 g, ~136 kcal) absorb liquid and expand in your stomach, helping you feel full longer. The combination of fiber, protein (16.5 g), and healthy fats slows digestion and stabilizes blood sugar. Studies suggest that chia's gel-forming property can reduce appetite. Weigh your portion — it is easy to overeat from the bag.
For Athletic Performance
Chia seeds provide 486 kcal per 100 g with a balanced macro profile for endurance athletes. The 16.5 g of protein per 100 g supports muscle recovery, while the 30.7 g of fat provides sustained energy. The record-breaking fiber (34.4 g) aids digestion but may cause bloating if consumed too close to training — eat 2-3 hours before exercise. The 17.83 g of omega-3 ALA per 100 g has anti-inflammatory properties that may support recovery. High magnesium (335 mg, 80% DV) and phosphorus (860 mg) support muscle and bone health. Chia pudding makes an excellent pre-workout meal.
For Keto
Chia seeds are one of the most keto-friendly foods available. Per 100 g: 42.12 g total carbs minus 34.4 g fiber = only about 8 g net carbs. Two tablespoons (28 g) have just 2.2 g net carbs — barely a dent in a 20 g daily limit. The fat content (30.7 g per 100 g) provides clean energy, and the 16.5 g of protein supports muscle maintenance. The massive fiber content promotes satiety and gut health on keto, where fiber intake is often low. Use as chia pudding (with coconut milk for extra fat), add to fat bombs, or sprinkle on avocado. The omega-3 ALA (17.83 g per 100 g) supports the anti-inflammatory profile sought on keto.
Frequently Asked Questions
How many calories are in chia seeds?
Two tablespoons of chia seeds (28 g) contain approximately 136 calories. Per 100 g, dried chia seeds have 486 calories. They are calorie-dense but extremely nutrient-rich — the combination of 34.4 g fiber, 16.5 g protein, and 30.7 g fat per 100 g means you get exceptional nutritional value per calorie. Compared to other seeds, they are similar to flaxseeds (534 kcal) and lower than sesame seeds (573 kcal).
How much fiber do chia seeds have?
Chia seeds contain an extraordinary 34.4 g of fiber per 100 g — the highest of any commonly eaten food. Two tablespoons (28 g) provide about 9.6 g of fiber, which is roughly 34% of the daily recommended intake (28 g). This massive fiber content means that of the 42.1 g total carbs, only about 8 g are net (digestible) carbs. The fiber is mostly insoluble, which supports digestive health and promotes satiety.
Chia seeds vs flaxseeds vs walnuts — which has more omega-3?
Chia seeds lead with 17.83 g of ALA (alpha-linolenic acid) per 100 g. Flaxseeds are close behind at about 22.8 g ALA per 100 g (flaxseeds actually have more). Walnuts provide 9.08 g ALA per 100 g. However, chia seeds have the advantage of not requiring grinding — unlike flaxseeds, which pass through undigested if eaten whole. All three are excellent plant-based omega-3 sources.
Are chia seeds good for keto?
Chia seeds are outstanding for keto. Per 100 g they have 42.12 g total carbs minus 34.4 g fiber = only about 8 g net carbs. Two tablespoons (28 g) have just about 2.2 g net carbs — negligible for a 20 g daily limit. The high fat content (30.7 g per 100 g), generous protein (16.5 g), and extreme fiber make them one of the most keto-friendly foods available. Add to smoothies, make chia pudding, or sprinkle on salads.
Do chia seeds have more calcium than milk?
Yes — chia seeds contain 631 mg of calcium per 100 g, compared to about 125 mg in whole milk. That is roughly 5 times more calcium per gram. However, you typically eat much less chia (28 g = 177 mg calcium) than milk (250 ml = 312 mg calcium) in a single serving. Still, chia seeds are an excellent calcium source for people who avoid dairy — two tablespoons cover about 18% of the daily value.
How should I eat chia seeds?
Chia seeds absorb 10-12 times their weight in water, forming a gel-like texture. The most popular way is chia pudding — soak 2 tablespoons in 150 ml of milk or plant milk overnight. You can also add them dry to smoothies, yogurt, oatmeal, or salads. Ground chia has the same nutrition but may offer slightly better nutrient absorption. Unlike flaxseeds, whole chia seeds are fully digestible, so grinding is optional.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chia Seeds (Dried) | 486 | 16.54g | 42.12g | 30.74g |
| Walnuts (Raw) | 654 | 15.23g | 13.71g | 65.21g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Quinoa (Cooked) | 120 | 4.4g | 21.3g | 1.92g |
per 100g
Per 100 g, dried chia seeds have 486 kcal with 16.5 g of protein, 30.7 g of fat (including 17.83 g omega-3 ALA), and 42.1 g of carbs — but a record-breaking 34.4 g of that is fiber, leaving only ~8 g net carbs. They also provide 631 mg of calcium, more than 5 times that of milk.
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