2 ½ oz of chia seeds (dried) contains 344 Calories. The macronutrient breakdown is 33% carbs, 54% fat, and 13% protein. This is a good source of fiber (87% of your Daily Value) and total omega 3 (13 g).
Nutrition Facts
For 2 ½ oz of chia seeds (71g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 344 | |
| Fats | 22g | 28% |
| Saturated fats | 2g | 12% |
| Trans fats | 0.1g | |
| Cholesterol | 0mg | 0% |
| Sodium | 11mg | 0.5% |
| Carbs | 30g | 11% |
| Net carbs | 5g | |
| Fiber | 24g | 87% |
| Sugar | – | |
| Protein | 12g | |
| Calcium | 447mg | 45% |
| Iron | 5mg | 68% |
| Potassium | 288mg | 6% |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 1mg | 73% |
| Fluoride | – | |
| Folate (B9) | 35μg | 9% |
| Lycopene | – | |
| Magnesium | 237mg | 57% |
| Manganese | 2mg | 84% |
| Niacin | 6mg | 39% |
| Pantothenic acid | – | |
| Phosphorus | 610mg | 87% |
| Retinol | – | |
| Riboflavin (B2) | 0.1mg | 9% |
| Selenium | 39μg | 71% |
| Theobromine | – | |
| Thiamine | 0.4mg | 37% |
| Vitamin A IU | 38IU | |
| Vitamin A | – | |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | – | |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 0.4mg | 2% |
| Vitamin K | – | |
| Zinc | 3mg | 30% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 2g | 12% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 17g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 13g | |
| Total omega 6 | 4g | |
| Alpha Linolenic Acid (ALA) | 13g | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
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