Calories in Chia Seeds
Chia Seeds has about 58 calories per 1 tablespoon (12 g), or 486 kcal per 100 g. That serving gives you 2 g protein, 5.1 g carbs and 3.7 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Seeds, chia seeds, dried).
| Nutrient | Per 100 g | 1 tablespoon (12 g) | 2 tablespoons (24 g) |
|---|---|---|---|
| Calories | 486 kcal | 58 kcal | 117 kcal |
| Protein | 16.5 g | 2 g | 4 g |
| Carbohydrates | 42.1 g | 5.1 g | 10.1 g |
| Fat | 30.7 g | 3.7 g | 7.4 g |
| Fiber | 34.4 g | 4.1 g | 8.3 g |
| Sodium | 16 mg | 2 mg | 4 mg |
About Chia Seeds
Chia seeds are about 485 kcal per 100 g, but a tablespoon is just 12 g and 60 kcal, with 4 g of fibre that swells in water and keeps you full. Tukh malanga (basil seeds) behave similarly.
Tip: Soak a tablespoon in water or milk for 15 minutes before eating; dry chia is unpleasant and less filling.
Burn off 58 kcal
Rough estimates for a 70 kg adult.
- Brisk walking13 min
- Running5 min
- Cycling7 min
Stop guessing. Scan your plate.
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Common questions
How many calories are in chia seeds?+
About 58 kcal per 1 tablespoon (12 g), or 486 kcal per 100 g. Very high in fibre and omega-3; small portions go a long way.
How many calories in 2 tablespoons of chia seeds?+
2 tablespoons (24 g) is roughly 117 kcal with 4 g protein, 10.1 g carbs and 7.4 g fat.
Is chia seeds high in protein?+
Yes — 1 tablespoon gives about 2 g protein for 58 kcal, which is 14% of its calories from protein.
Is chia seeds good for weight loss?+
Chia Seeds is calorie-dense (486 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.