Chia Seeds has 486 kcal per 100g, with 17 g protein, 42 g carbohydrates and 31 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
About 13% of the calories in Chia Seeds come from protein, a moderate amount. Most of its calories (54%) come from fat.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Chia seeds are tiny black or white seeds that absorb liquid and swell into a gel, which is why they turn milk into pudding and thicken smoothies. Much of their carbohydrate is fiber, and fat, largely the plant omega-3 ALA, supplies the biggest share of calories. Because a spoonful looks small, measuring them rather than sprinkling freely keeps portions in check.
Typical portion: A tablespoon of chia seeds weighs about 12 g, which works out to roughly 60 kcal.
Also known as: chia seed, chia, black chia seeds, white chia seeds
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50 g | 243 kcal | 8.5 g | 21 g | 15.5 g |
| 100 g | 486 kcal | 17 g | 42 g | 31 g |
| 150 g | 729 kcal | 25.5 g | 63 g | 46.5 g |
| 200 g | 972 kcal | 34 g | 84 g | 62 g |
| 250 g | 1,215 kcal | 42.5 g | 105 g | 77.5 g |
One serving (100g) is 24% of a 2,000 kcal day and 32% of a 1,500 kcal day. It also gives 17 g of protein, which is 17% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chia Seeds | 100g | 486 kcal | 17 g |
| Ground Flaxseed | 100g | 534 kcal | 18 g |
| Almonds | 100g | 579 kcal | 21 g |
| Walnuts | 100g | 654 kcal | 15 g |
| Cheddar Cheese | 100g | 402 kcal | 25 g |
Chia Seeds has 486 kcal per 100g. That serving also has 17 g protein, 42 g carbohydrates and 31 g fat.
Chia Seeds has 17 g of protein per 100g, so 13% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Chia Seeds can fit a weight-loss diet when the portion fits your daily calorie target. At 486 kcal per 100 g it is calorie-dense, so measuring portions helps.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.