Chia seeds nutrition: calories, protein and portion sizes

Reference preparation: dry chia seeds. The exact source name is “Chia seed” (Fineli food 34847). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.

Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.

Weigh the seeds dry for this table. Chia pudding includes absorbed water, milk or yogurt, so a 100 g pudding serving is not 100 g of dry seeds. Record the dry seeds and all ingredients before dividing the hydrated batch.

For the 15 g example, multiply the source amounts by 15 ÷ 100 = 0.15. The unrounded energy calculation is 459.4 × 0.15 = 68.91 kcal, displayed as approximately 69 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.

For another amount, replace 15 with your own edible weight. Keep the preparation as dry chia seeds; if your food is prepared differently, choose a matching reference or calculate its recipe instead.

Chia is a concentrated fiber ingredient, and a small weighed amount can contribute to a meal. Mix it into food or liquid and follow product instructions; the dry-seed table is not a suggestion to swallow dry spoonfuls. Increase high-fiber ingredients gradually if needed.

Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.

The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.