Chia SeedsOther

Q: How many chia seeds should I eat per day?

Most general guidance caps chia seed intake at about 1 ounce per day — roughly 2 tablespoons, or 28 grams. Eating more than that raises the risk of digestive discomfort. Pregnancy-specific sources use the same 1 oz/day ceiling, so the limit doesn't change once you're expecting.

Q: How do chia seeds compare nutritionally to basil (sabja) seeds?

Ounce for ounce, basil (sabja) seeds come out ahead on most minerals. They pack more fiber (15 g vs 9.8 g), more calcium (370 mg vs 179 mg), more iron (4.7 mg vs 2.9 mg), and more potassium (210 mg vs 115 mg) than chia seeds. Chia seeds win on calories and fat — 138 vs 130 kcal and 8.7 g vs 6 g fat. They also edge out basil slightly on magnesium (95 mg vs 90 mg), though basil has marginally more protein (5 g vs 4.7 g). Both swell into a gel when soaked in liquid, though basil seeds swell faster and to a larger size. They also share the same cautions: digestive upset, allergy cross-reactivity, and oxalate-related kidney stone risk.

486

kcal / 100g

138

kcal / 1 oz

3 things to watch for

Low-CalorieLow-FatLow-Sugar

Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinKetoLow-CarbNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	486kcal	—
Protein	16.54g	33%
Total lipid (fat)	30.74g	39%
Fatty acids, total saturated	3.33g	17%
Cholesterol	0mg	0%
Carbohydrate, by difference	42.12g	15%
Fiber, total dietary	34.4g	123%
Sodium, Na	16mg	1%

Vitamins & Minerals

Calcium, Ca

Calcium contributes to normal blood clotting EU register →

Calcium contributes to normal energy-yielding metabolism EU register →

Calcium contributes to normal muscle function EU register →

Calcium contributes to normal neurotransmission EU register →

Calcium contributes to the normal function of digestive enzymes EU register →

Calcium has a role in the process of cell division and specialisation EU register →

Calcium is needed for the maintenance of normal bones EU register →

Calcium is needed for the maintenance of normal teeth EU register →

631mg (79% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

7.72mg (55% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

407mg (20% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

335mg (89% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

860mg (123% NRV)

Zinc, Zn

Zinc contributes to normal DNA synthesis EU register →

Zinc contributes to normal acid-base metabolism EU register →

Zinc contributes to normal carbohydrate metabolism EU register →

Zinc contributes to normal cognitive function EU register →

Zinc contributes to normal fertility and reproduction EU register →

Zinc contributes to normal macronutrient metabolism EU register →

Zinc contributes to normal metabolism of fatty acids EU register →

Zinc contributes to normal metabolism of vitamin A EU register →

Zinc contributes to normal protein synthesis EU register →

Zinc contributes to the maintenance of normal bones EU register →

Zinc contributes to the maintenance of normal hair EU register →

Zinc contributes to the maintenance of normal nails EU register →

Zinc contributes to the maintenance of normal skin EU register →

Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →

Zinc contributes to the maintenance of normal vision EU register →

Zinc contributes to the normal function of the immune system EU register →

Zinc contributes to the protection of cells from oxidative stress EU register →

Zinc has a role in the process of cell division EU register →

4.58mg (46% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

0.924mg (92% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

2.723mg (136% NRV)

Selenium, Se

Selenium contributes to normal spermatogenesis EU register →

Selenium contributes to the maintenance of normal hair EU register →

Selenium contributes to the maintenance of normal nails EU register →

Selenium contributes to the normal function of the immune system EU register →

Selenium contributes to the normal thyroid function EU register →

Selenium contributes to the protection of cells from oxidative stress EU register →

55.2µg (100% NRV)

Vitamin C, total ascorbic acid1.6mg (2% NRV)

Vitamin E (alpha-tocopherol)0.5mg (4% NRV)

Thiamin

Thiamine contributes to normal energy-yielding metabolism EU register →

Thiamine contributes to normal functioning of the nervous system EU register →

Thiamine contributes to normal psychological function EU register →

Thiamine contributes to the normal function of the heart EU register →

0.62mg (56% NRV)

Riboflavin0.17mg (12% NRV)

Niacin

Niacin contributes to normal psychological function EU register →

Niacin contributes to normal energy-yielding metabolism EU register →

Niacin contributes to normal functioning of the nervous system EU register →

Niacin contributes to the maintenance of normal mucous membranes EU register →

Niacin contributes to the maintenance of normal skin EU register →

Niacin contributes to the reduction of tiredness and fatigue EU register →

8.83mg (55% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

49µg (25% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Chia Seeds is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Chia Seeds is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Chia Seeds is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Chia Seeds is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Chia Seeds is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Chia Seeds is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Chia Seeds is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Chia Seeds is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Chia Seeds is keto-friendly (7.72 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Chia Seeds is low-carb (7.72 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarUnclear
We can't determine whether Chia Seeds is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Chia Seeds is high in protein (16.54 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Chia Seeds is not low-fat (30.74 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Chia Seeds is not low-calorie (486 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Chia seeds are gluten-free — good news if you have coeliac disease, per Monash University's own FODMAP blog. A 2-tablespoon (about 24g) serving also tests low-FODMAP and should sit fine with most people managing IBS.

That said, Monash's own writeup adds a caveat: anecdotal clinical experience shows some people with IBS still don't tolerate chia well, even at that lab-tested serving. ^[4]
Chia looks carb-heavy on paper — 42.1g total carbohydrate per 100g, per USDA — but 34.4g of that is fiber, leaving a genuinely low 7.7g of net carb per 100g. That's the basis for calling chia keto-compatible, though it's a derived calculation from USDA data rather than a dedicated keto study. ^[5]
Chia isn't one of the major regulated allergens, but case reports describe allergic cross-reactivity in people who already have a sesame, hazelnut, or peanut allergy, per Healthline. ^[6]
Chia also delivers all nine essential amino acids, qualifying it as a complete protein, according to Harvard's Chan School of Public Health. ^[3]

Health Benefits

A meta-analysis of 10 randomized controlled trials in overweight adults, per Karimi et al. (2024), found chia seeds didn't move triglycerides, total cholesterol, HDL, or LDL by a significant margin.

Blood sugar markers didn't move much either — fasting glucose, HbA1c, insulin, and BMI all showed no significant change.

Two things did shift significantly: C-reactive protein (CRP) fell by 1.18 mg/L, and waist circumference shrank by 2.82 cm on average.

Systolic blood pressure also dropped significantly, by about 3.27 mmHg, across the pooled trials. ^[1]
A separate meta-analysis of 14 randomized controlled trials (835 participants) found a dose-dependent pattern for chia seed's effect on triglycerides.

Lower doses cut triglycerides by 13.11 mg/dL, while higher doses cut them by a smaller 8.69 mg/dL.

LDL cholesterol and systolic blood pressure only dropped significantly at the higher doses — by 4.77 mg/dL and 2.78 mmHg, respectively. ^[2]

Storage & Buying Tips

Dry chia seeds keep well. Stored somewhere cool and dry, per the Harvard Chan School of Public Health, they can last 4 to 5 years without needing refrigeration.

Chia seeds absorb roughly 10 times their weight in liquid, forming a soft gel in about 15 to 20 minutes. That gel keeps in the fridge for up to a week.

Unlike flaxseed, whole chia seeds digest and absorb well without grinding. Eating them dry isn't recommended given choking risk, but grinding may modestly improve absorption by breaking the seed's coat.

Black and white chia varieties have no meaningful nutritional difference, so pick whichever you like. ^[3]

Frequently Asked Questions

How many chia seeds should I eat per day?

Most general guidance caps chia seed intake at about 1 ounce per day — roughly 2 tablespoons, or 28 grams.

Eating more than that raises the risk of digestive discomfort. Pregnancy-specific sources use the same 1 oz/day ceiling, so the limit doesn't change once you're expecting. ^[7]

Are chia seeds safe to eat during pregnancy and while breastfeeding?

Yes — chia seeds are generally considered safe in pregnancy, and several of their nutrients line up well with pregnancy needs.

Why they help: - Their ALA omega-3 content supports fetal brain development - One ounce provides about 179 mg of calcium, roughly 18% of a pregnant woman's daily need, supporting bone and teeth development

- Zinc, selenium, and manganese may help offset deficiencies linked to preeclampsia and fetal growth restriction risk - Fiber and protein support satiety, blood sugar regulation (which may lower gestational diabetes risk), and constipation relief

During breastfeeding, chia seeds contribute calories and nutrients that pass into breast milk. Limited research suggests chia oil eaten late in pregnancy and early in breastfeeding may raise the DHA content of breast milk.

General guidance caps intake around 1 oz/day. Anyone taking blood sugar or blood pressure medication should check with a doctor first, since chia seeds can lower both. ^[7]

How do chia seeds compare nutritionally to basil (sabja) seeds?

Ounce for ounce, basil (sabja) seeds come out ahead on most minerals. They pack more fiber (15 g vs 9.8 g), more calcium (370 mg vs 179 mg), more iron (4.7 mg vs 2.9 mg), and more potassium (210 mg vs 115 mg) than chia seeds.

Chia seeds win on calories and fat — 138 vs 130 kcal and 8.7 g vs 6 g fat. They also edge out basil slightly on magnesium (95 mg vs 90 mg), though basil has marginally more protein (5 g vs 4.7 g).

Both swell into a gel when soaked in liquid, though basil seeds swell faster and to a larger size. They also share the same cautions: digestive upset, allergy cross-reactivity, and oxalate-related kidney stone risk. ^[8]

Found in these products

2 products in our database contain Chia Seeds.

Aussie Bites

Universal Bakery

VeganGluten-FreeKeto

Crunchmaster Multi-Grain 6-Seed Crunchy Baked Rice Crackers

Crunchmaster