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nutrition facts of chia seeds

Chia Seeds: The Nutrition Source Facts

Do you know, ancient civilizations recognized the power of this tiny superfood that they traded chia seeds as currency? Native to the Mexican desert plant Salvia Hispanica, these black-coloured seeds spread their magic such that several travellers used these seeds during their long-distance journeys to boost their endurance. Though with the advancement of time, these seeds lost their glory, they emerged like a phoenix bird in the 20th century.  The invention of the internet and awareness of various health trends rediscovered the chia seeds nutrition and renewed the attention to include them in daily diet.

Chia seeds or seeds of strength are stuffed with enriched nutrients that can be bliss for human health. The integrated, rich source of fibre, omega-3 fatty acids, and other health vitals belong to the mint family and are grown mainly in the United States and Mexico. The packed nutrients benefit spans a wide canvas from cardiovascular health to the brain and from weight management to intestinal health. If still you feel you need to dig more, then read out the further write-up to know some fascinating chia seeds nutrition facts.

How healthy Chia Seeds are?

Chia seeds are not sweet, nor sour but have a very mild nutty flavour that benefits no major change in the food when added. But this small addition can increase the health quotient of the food. Although they are native to Mexico and US, one can get them in the supermarket or grocery stores easily. Before making them pricy add-ons to your favourite recipes, just have a look at the chia seeds nutrition value chart, so that you can have them more for the next time!


Nutrient Value per 100 grams


486 calories


42.1 gms


30.7 gms


16.5 gms


34.4 gms

Vitamin C

1.6 mg

Vitamin E

0.5 mg3

Vitamin B3

8.83 mg


631 mg


860 mg


16 mg


407 mg


Apart from the above-mentioned chia seeds nutrient facts, these black or white seeds are enriched with Vitamin A, B1, B2, and other minerals like selenium, zinc, manganese, and copper.

Why everyone should include Chia Seeds in their Daily Diet?

Chia Seed Nutrients

Adding chia seeds to your daily diet leads to several health benefits and they don’t require any special culinary skills. Being essentially flavourless, these seeds take up the flavour of whatever you pair with them. When you combine them with liquid, they swell and become a gel-consistent mixture that can act as a healthy substitute in the baking process. Unlike the other seeds, there is no need to grind them to absorb the nutrients, so these seeds are can be a healthy choice to calm mid-time cravings. Apart from these interesting facts, just pay attention to the below explanation that illustrates the nutrition information.

1. Power of Carbohydrates and Fibres

These unprocessed and whole-grain food are a good source of carbohydrates. 100 grams of chia seeds contain 42.1 grams of carbs and 34.4 grams of fibre. These higher contents may help in lowering high blood pressure and reducing the risk of cardiovascular diseases.

2. Packed with Protein

Good protein quotient as compared to other seeds; chia seeds complete the nutrient profile with all nine amino acids. This unique property makes these seeds a good plant-based source of complete protein.

3. High Dose of Vitamins and Minerals

Vitamins and minerals play a significant role in human health. Chia seeds comprise vital macronutrients especially minerals like calcium, iron, magnesium, and zinc. The calcium in chia seeds strengthens bone and dental health and you can get approximately 13% of the daily value from just 1 ounce of intake. Loaded with vitamins like Vitamin A, C, E, B1, B2, B3, and B9 these seeds are considered a must-to-have category food.

How to consume Chia Seeds?

Chia Seeds

Looking at the rich chia seeds nutritional value facts, one may lure to embrace them into their daily diet. Try some easy ways to consume chia seeds to calm your tastebuds and maintain the health quotient too:

  • Add chia seeds to your smoothies and give them a nutritious twist.

  • Make a crunchy topping for your yoghurt or infuse them into your salads.

  • Make an easy, less ingredients-based, all-time hit recipe of chia pudding.

  • Covert them to your mid-time snacks in the form of snack bars.

  • Soak them in water and drink them in the morning or use them in your breakfast cereals or juices.

Chia seeds can soak up water and may expand in one’s throat so one must take care not to consume dry chia seeds. Combine them with water or any other liquid or cook them. 

Chia seeds are also referred to as magical seeds that are easy to work with and are loaded with several nutrients. Break the geographical boundaries when it comes to health, and indulge in exotic chia seeds nutrition! Believe us, these seeds can work magically to improve your health when consumed on daily basis. Have a word with your GP, and make your diet complete with chia seeds!

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