Chia Seeds Nutrition Facts
A 100 g serving of chia seeds contains 493 kcal, 16.8g protein (lime), 31.1g fat (pink) and 43g carbohydrate (blue). They're a good source of fiber and low in sugar. Their other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Chia Seeds Nutrition
Chia Seeds are a nutrient-dense nut or seed rich in healthy fats, fiber and minerals. At 493 kcal per 100 g serving, they provide 16.8g of protein, 43g of carbohydrate and 31.1g of fat. Chia Seeds are particularly rich in magnesium, delivering 339mg — 82% of the daily value — in a single serving. They're a good source of fiber and low in sugar.
For athletes and anyone tracking macros, chia seeds are calorie-dense despite their small typical serving, so they're easiest to track in small, pre-measured portions rather than free-pouring. Their fiber and micronutrient content still make them a useful addition to a balanced macro split, but the calories add up quickly for such a small volume.
Frequently Asked Questions
How many calories are in a 100 g serving of chia seeds?
A 100 g serving of chia seeds has 493 kcal, 16.8g protein, 31.1g fat and 43g carbohydrate.
How much protein is in chia seeds?
16.8g per 100 g serving.
Are chia seeds high in fat?
Chia Seeds have 31.1g of fat per 100 g serving, about 39% of a 78g daily fat reference — mostly unsaturated.
Which nutrients are chia seeds richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Are chia seeds good for tracking macros?
For athletes and anyone tracking macros, chia seeds are calorie-dense despite their small typical serving, so they're easiest to track in small, pre-measured portions rather than free-pouring.
Log the chia seeds in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Seeds, chia seeds, dried (FDC ID 170554), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.