Chia Seeds: Nutrition Facts and Proven Health Advantages

Are you seeking a simple way to boost your nutrition? Look no further than chia seeds! These tiny powerhouses may be small, but they offer a wealth of health benefits.

Medically reviewed by Kim Chin, RD, Nutrition — Written by Adda Bjarnadottir, MS, RDN (Ice) — Updated on May 11, 2023

What Are Chia Seeds? Ancient Superfood Explained

Chia seeds come from the Salvia hispanica plant, native to Mexico and Guatemala. The Aztecs and Mayans prized them for their ability to provide lasting energy. In fact, "chia" means "strength" in ancient Mayan!

These seeds are oval-shaped, flat, and boast a smooth texture. Their colors range from white to brown to black, offering visual appeal and diversity. Chia seeds are incredibly versatile and can be easily incorporated into almost any meal.

Unveiling Chia Seed Nutrition: The Complete Breakdown

Chia seeds pack a nutritious punch in every serving:

• Calories: 138 per ounce (28 grams)
• Macronutrient Ratio: 6% water, 46% carbohydrates (83% fiber), 34% fat, and 19% protein.
• Gluten-Free: Naturally free of gluten

Here's what you'll find in 3.5 ounces (100 grams) of chia seeds:

• Calories: 486

• Water: 6%

• Protein: 16.5 grams

• Carbs: 42.1 grams

• Sugar: 0 grams

• Fiber: 34.4 grams

• Fat: 30.7 grams

  • Saturated: 3.33 grams
  • Monounsaturated: 2.31 grams
  • Polyunsaturated: 23.67 grams
  • Omega-3: 17.83 grams
  • Omega-6: 5.84 grams
  • Trans: 0.14 grams

Fiber Powerhouse: Digestive Health and Beyond

Over 80% of chia seeds' carbohydrate content is fiber! Just one ounce provides 11 grams of fiber, a substantial contribution to your daily needs.

• Promotes Gut Health: Chia seeds contain both soluble and insoluble fiber

• Supports Colon Health: The fiber can be fermented in your gut, creating short-chain fatty acids (SCFAs) that promote a healthy colon.

Omega-3 Fatty Acids: Plant-Based Heart Health

Chia seeds are a best source of plant-based omega-3 fatty acids, primarily alpha-linolenic acid (ALA). These fats promote a lower omega-6 to omega-3 ratio, which is associated with a reduced risk of chronic conditions like:

• Heart disease
• Cancer
• Inflammatory diseases
• Premature death

Complete Protein Source: Essential Amino Acids

With 19% protein, chia seeds offer more than most cereals and grains.

• Supports Fullness: High protein intake can increase fullness after meals

• Complete Protein: Chia seeds contain all nine essential amino acids, making them a high-quality, plant-based protein source.

Vitamins and Minerals in Chia Seeds: Fueling Your Body

While chia seeds aren't a great source of vitamins, they’re abundant in essential minerals:

• Manganese: Supports metabolism, growth, and development.
• Phosphorus: Essential for bone health and tissue maintenance.
• Copper: Crucial for heart health.
• Selenium: A vital antioxidant involved in many bodily processes.
• Iron: Transports oxygen throughout your body (though absorption may be limited by phytic acid).
• Magnesium: Plays a role in many bodily functions; often lacking in Western diets.
• Calcium: Essential for bones, muscles, and nerves.

Benefits Of Chia Seeds

• Increased Blood Levels of Omega-3: Chia seeds may raise blood levels of ALA up to 138% and EPA up to 39%.

• Improved Blood Sugar Control: Chia seeds reduce insulin resistance and improve blood sugar control, important risk factors for metabolic syndrome, type 2 diabetes, and heart disease.

• Lower Blood Pressure: Chia seeds and chia flour have both been found to effectively lower blood pressure in people who already have elevated levels.

• Increased Fiber Intake: Chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake.

Potential Concerns: What to Keep in Mind

Chia seeds are generally safe, but there are a few considerations:

• Drink Plenty of Water: To avoid digestive discomfort, drink plenty of water when consuming chia seeds, especially if they haven't been pre-soaked.
• Phytic Acid: Chia seeds contain phytic acid, which can reduce the absorption of certain minerals like iron and zinc.
• Blood-Thinning Effect: Large doses of omega-3 fats may have blood-thinning effects. If you're on blood-thinning medication, consult your doctor.

The Final Seed of Thought: Are Chia Seeds Right for You?

Chia seeds are a nutritional powerhouse packed with fiber, omega-3s, minerals, and antioxidants. Their versatility makes them an easy addition to any diet. So, consider incorporating these tiny seeds into your daily routine for a significant health boost!