Chia Seeds 101: Nutrition Facts and Health Benefits – Healthline

Chia seeds are the tiny black seeds of the chia plant (Salvia hispanica).
Native to Mexico and Guatemala, they were a staple food for the ancient Aztecs and Mayans. In fact, “chia” is the ancient Mayan word for “strength” (1).
Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high quality protein, and several essential minerals and antioxidants.
They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes.
Chia seeds are small, flat, and oval-shaped with a shiny and smooth texture. Their color ranges from white to brown or black (2).
These seeds are highly versatile. They can be soaked and added to porridge, made into pudding, used in baked goods, or simply sprinkled on top of salads or yogurt.
Because of their ability to absorb liquid and form a gel, they can also be used to thicken sauces or as an egg replacement (3, 4).
This article provides everything you need to know about chia seeds.
Chia seeds contain 138 calories per ounce (28 grams).
By weight, they are 6% water, 46% carbohydrates (of which 83% is fiber), 34% fat, and 19% protein.
The nutrients in 3.5 ounces (100 grams) of chia seeds are (5):
Notably, chia seeds are also free of gluten.
More than 80% of the carb content of chia seeds is in the form of fiber.
A single ounce (28 grams) of chia seeds boasts 11 grams of fiber, which is a significant portion of the Reference Daily Intake (RDI) for women and men — 25 and 38 grams per day, respectively (6).
Chia seeds contain both insoluble and soluble fiber. (7).
Chia fiber may also be fermented in your gut, promoting the formation of short-chain fatty acids (SCFAs) and improving colon health (6, 8).
One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids.
About 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA), while about 20% consist of omega-6 fatty acids (9, 10, 11).
In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed (12, 13).
Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body (14).
Because they’re a great source of omega-3 fatty acids, chia seeds promote a lower omega-6 to omega-3 ratio.
A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and a lower risk of premature death (15, 16).
However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil (EPA and DHA).
The ALA found in chia needs to be converted into the active forms (EPA and DHA) before your body can use it, and this process is often inefficient (17, 18, 19, 20, 21).
Chia seeds contain 19% protein — a similar amount to other seeds but more than most cereals and grains (1, 10, 22, 23).
High protein intake is associated with increased fullness after meals and reduced food intake (24, 25).
Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein. However, they are not recommended as the sole protein source for children (26, 27).
Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits. They’re also loaded with quality protein.
Chia seeds provide high amounts of many minerals but are a poor source of vitamins.
The most abundant minerals are:
The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds.
Chia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.
Chia seeds contain a number of beneficial plant compounds, including (9, 11, 34):
Clean, dry chia seeds have an extended shelf life, as their antioxidants protect their fats from damage (1, 43).
Chia seeds contain many powerful antioxidants that may reduce your risk of chronic illnesses such as heart disease and cancer.
Chia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits.
Their main health benefits are listed below.
Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA.
However, ALA needs to be converted into the active forms, such as EPA, before your body can use it.
Studies in humans and animals have shown that chia seeds may raise blood levels of ALA up to 138% and EPA up to 39% (21, 44, 45, 46, 47).
Having healthy blood sugar levels is crucial for optimal health.
Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease (48, 49, 50, 51).
Human studies show that bread made with chia seeds causes a reduced blood sugar response compared with more traditional breads (52, 53).
High blood pressure is a major risk factor for chronic diseases such as heart disease.
Chia seeds and chia flour have both been found to lower blood pressure in people who already have elevated levels (54, 55).
Most people don’t consume enough fiber (56).
High fiber intake is linked to improved gut health and a lower risk of numerous diseases (57, 58).
A single ounce (28 grams) of chia seeds provides 9.75 grams of fiber, which is 25% and 39% of the RDI for men and women, respectively (5).
Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake.
Chia seeds have numerous benefits, including lower blood pressure, improved blood sugar control, and higher fiber and omega-3 levels.
Chia seeds are generally considered safe to eat, and few to no adverse effects have been reported from consuming them (59).
However, to avoid possible digestive side effects, drink plenty of water when eating them — especially if they have not been presoaked.
Like all seeds, chia seeds contain phytic acid.
Phytic acid is a plant compound that binds with minerals, such as iron and zinc, and inhibits their uptake from foods (60).
Large doses of omega-3 fats, such as those from fish oils, may have blood-thinning effects (61).
If you’re taking blood-thinning medications, consult with your doctor before incorporating large amounts of chia seeds into your diet. Omega-3 fatty acids may affect the activity of your medication (62, 63).
Chia seeds generally do not cause any adverse effects. However, they may have blood-thinning effects in large doses, and they contain a plant compound that can reduce mineral absorption.
Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids.
They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health.
Chia seeds are very easy to incorporate into a healthy diet.
Last medically reviewed on June 9, 2021
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Jun 9, 2021
Medically Reviewed By
Kim Chin, RD
Mar 12, 2019
By
Adda Bjarnadottir, MS, RDN (Ice)
Edited By
John Bassham
Copy Edited By
Jill Campbell
Share this article
Chia seeds are versatile and packed with nutrients. Here are 7 chia seed benefits, all backed by science.
Though chia and flax seeds are both incredibly healthy, many people wonder if one is healthier than the other. Here is a detailed review of the…
Chia seeds are now a staple in many health-conscious households. They’re easy to add to your diet in delicious ways.
You've probably seen a lot of delicious-looking recipes for chia seed pudding recently, but can chia seeds help you lose weight? Here's the truth.
Chia seeds may be tiny, but they are extremely nutritious. This article looks at 35 fun and creative ways to eat chia seeds.
Chia seeds are well known for their impressive array of health benefits, but eating too many of them may cause some side effects. This article…
Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. Here are 6 super seeds to eat for better health.
Constipation is common, but certain foods can provide relief. Here are 17 foods that can relieve constipation and keep you regular.
Omega-3 fatty acids are very good for your health, but it can be hard to get enough if you don't eat fish. Here are the 7 best plant sources of…
We all have those hectic mornings. And on these mornings, eating a healthy breakfast often falls by the wayside. So, how do you ensure you’re looking…
OUR BRANDS

source