Nutrition Facts
Serving size 100g
Amount per serving
Calories 443
% Daily Value *
Total Fat 31g %47
Saturated Fat 3g %16
Trans Fat 0g
Cholesterol 0mg %0
Sodium 16mg %1
Total Carbohydrate 42g %14
Dietary Fiber 34g %122
Total Sugars ~g
Protein 17g
Vitamin D ~IU %0
Calcium 631.0mg %48
Iron 7.7mg %42
Potassium 407mg %10
Phosphorus 860.0mg %86
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in chia seeds
Vitamin B12 0.0µg %0
Vitamin C 1.6mg %2
Vitamin A 54.0IU %2
Vitamin E 0.5mg %3
Vitamin B2 (Riboflavin) 0.2mg %13
Vitamin B1 (Thiamin) 0.6mg %52
Vitamin B3 (Niacin) 8.8mg %55
Minerals in chia seeds
Sodium 16.0mg %1
Potassium 407.0mg %11
Zinc 4.6mg %33
Iron 7.7mg %43
Calcium 631.0mg %49
Magnesium 335.0mg %80
Phosphorus 860.0mg %86
Selenium 55.2µg %100
Copper 0.9mg %103
Manganese 2.7mg %118
Amino Acids in chia seeds
Lysine 1.0g %43
Leucine 1.4g %47
Valine 1.0g %49
Isoleucine 0.8g %53
Tyrosine 0.6g %60
Threonine 0.7g %63
Histidine 0.5g %71
Methionine 0.6g %75
Phenylalanine 1.0g %108
Cystine 0.4g %133
Tryptophan 0.4g %145
Fatty Acids in chia seeds
Omega-3 17.83g %1114
ALA 17.83g %1621
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of chia seeds is 81.0/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Chia Seeds has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Lysine | 45 | 57 |
| Leucine | 59 | 81 |
| Valine | 39 | 56 |
| Isoleucine | 30 | 47 |
| Threonine | 23 | 42 |
| Histidine | 15 | 31 |
| Tryptophan | 6 | 26 |
| Met+Cys | 22 | 59 |
| Phe+Tyr | 30 | 93 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in chia seeds is 1.6 which makes it a low P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of chia seeds is 4.9 which makes it a high energy density food.
How nutritious is this food?
Micronutrients in chia seeds as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that chia seeds is lacking.
meat
dairy & eggs
Nutrient Density Score for chia seeds is 26/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for chia seeds
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 0.33 | <4 |
| Zinc:Copper | 4.96 | <12 |
| Potassium:Sodium | 25.44 | >2 |
| Caclcium:Magnesium | 1.88 | <2 |
| Iron:Copper | 8.33 | <15 |
| Calcium:Phosphorus | 0.73 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety %
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is not insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
21% of insulinogenic calories