How many calories are in a standard 1 tbsp (12g) of chia seeds?

A standard 1 tbsp (12g) (12g) of chia seeds contains 58 calories, with 2g protein, 5.1g carbs, and 3.7g fat according to USDA FoodData Central (FDC ID: 170554).

Is chia seeds good for a weight loss calorie deficit?

Dried Salvia hispanica seeds. Remarkable hydrophilic soluble fiber content capable of absorbing 12x their weight in liquid. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

nuts seedsUSDA FDC ID: 170554(Salvia hispanica)

Chia Seeds Calories & Nutrition Facts

Q: What is the calorie density of chia seeds per 100g?

Per 100 grams, chia seeds provides 486 kcal, 16.5g protein, 42.1g carbohydrates, and 34.4g dietary fiber.

Quick Answer: A standard 1 tbsp (12g) of chia seeds contains 58 calories. Per 100 grams, chia seeds provides 486 kcal, 16.5g protein, 42.1g carbohydrates, and 30.7g fat based on verified USDA FoodData Central records.

Dried Salvia hispanica seeds. Remarkable hydrophilic soluble fiber content capable of absorbing 12x their weight in liquid. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

486kcal

per 100 grams dry (100g)

Protein

16.5g

14% of energy

Carbohydrates

42.1g

35% of energy

Total Fat

30.7g

57% of energy

Serving: 100 grams dry (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories486 kcal

Total Fat30.7 g

Saturated Fat3.3 g

Sodium16 mg

Potassium407 mg

Total Carbohydrate42.1 g

Dietary Fiber34.4 g

Total Sugars0.8 g

Protein16.5 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Dry Whole Seeds	486 kcal	16.5g	42.1g	30.7g	34.4g pure fiber per 100g
Soaked Gel (Chia pudding 1:6 water)	69 kcal	2.4g	6g	4.4g	Hydrated soluble mucilage forms gel

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Chia Seeds vs Pumpkin Seeds

View Pumpkin Seeds →

Chia seeds contain 5x more dietary fiber (34.4g vs 6.5g per 100g) and form a mucilaginous gel that slows gastric emptying.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 170554)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related nuts seeds Foods

Oats (Rolled, Dry)389 kcal / 100g Walnuts654 kcal / 100g Pumpkin Seeds (Pepitas)559 kcal / 100g

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