Chia Seeds: Full Macro & Calorie Guide

Nutritional Overview

Chia Seeds is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 486 kcal of energy, 16.5g of protein, 42.1g of carbohydrates, and 30.7g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 30.7g per 100g (3.3g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

It provides 17,552mg of omega-3 fatty acids per 100g. The British Nutrition Foundation recommends eating at least one portion of oily fish (including Caviar (black, sturgeon) and Oscietra Caviar) per week for heart health. Omega-3s, particularly EPA and DHA, are linked to reduced inflammation, improved cardiovascular function, and cognitive benefits.

This food is a useful source of iron, providing 7.7mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 631mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving provides 34.4g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.02g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Chia Seeds is suitable for ketogenic (with only 42.1g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 486 kcal per 100g, largely due to its fat content (30.7g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Chia Seeds's real energy value is 486 kcal per 100g. Our meal nutritional value calculator adds that straight into your day's running total.