Calories in Chia Seeds: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 1% DV | 1% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 1% DV | 1% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 4% DV | 4% |
| Calcium | 18% DV | 18% |
| Iron | 12% DV | 12% |
| Magnesium | 23% DV | 23% |
| Potassium | 2% DV | 2% |
| Zinc | 7% DV | 7% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 2 tbsp (28g).
Snap a photo of your chia seeds with PlateLens for instant, accurate nutrition tracking. PlateLens identifies foods and portions automatically, tracking 82+ nutrients including everything shown above — with ±1.2% calorie accuracy verified against USDA reference values.
Health Benefits of Chia Seeds
How to Track Chia Seeds Accurately
Accurately tracking chia seeds requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track chia seeds and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Chia Seeds
| Serving | Weight | Calories |
|---|---|---|
| 1 tbsp (12g) | 12g | 58 |
| 2 tbsp (28g) | 28g | 138 |
| 1 oz (28g) | 28g | 138 |
| 100g | 100g | 486 |
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Frequently Asked Questions
How many calories in Chia Seeds?
Chia Seeds contains 138 calories per 2 tbsp (28g). Per 100g, chia seeds provides approximately 493 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track chia seeds calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Chia Seeds healthy?
Chia Seeds provides 138 calories, 4.7g protein, 12g carbohydrates, and 8.7g fat per serving. Chia seeds provide the highest fiber content of any common seed — 9. Like all foods, chia seeds is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Chia Seeds calories?
The most accurate way to track chia seeds is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies chia seeds from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.