The article “17 Chia seeds benefits – what is the evidence?” describes in more detail the importance of chia seeds in our diet.
Nutritional information for Chia Seeds (per 1 oz. – 28g serving)
| MACRO-NUTRIENTS | |||||
|---|---|---|---|---|---|
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Fiber (g) | 10.6 | 35.3 | Excellent | 42.4 | Excellent |
| Omega 3 (mg) | 4915 | 307.2 | Excellent | 446.8 | Excellent |
| Omega 6 (mg) | 1620 | 9.5 | – | 13.5 | Good |
| MICRO-NUTRIENTS (VITAMINS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Vitamin A (IU) | 15 | 0.5 | – | 0.6 | – |
| Vitamin C (mg) | 0.5 | 1.1 | – | 1.1 | – |
| Vitamin E (mg) | 0.1 | 1 | – | 1 | – |
| Vitamin K (mcg) | 0 | 0 | – | 0 | – |
| Thiamin – B1 (mg) | 0.2 | 16.7 | Good | 18.2 | Good |
| Riboflavin – B2 (mg) | 0 | 0 | – | 0 | – |
| Niacin – B3 (mg) | 2.5 | 15.6 | Good | 17.9 | Good |
| Pantothenic Acid – B5 (mg) | 0 | 0 | – | 0 | – |
| Vitamin B6 (mg) | 0 | 0 | – | 0 | – |
| Vitamin B12 (mcg) | 0 | 0 | – | 0 | – |
| Folate (mcg) | 0 | 0 | – | 0 | – |
| Choline (mg) | 0 | 0 | – | 0 | – |
| MICRO-NUTRIENTS (MINERALS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Calcium (mg) | 177 | 17.7 | Good | 17.7 | Good |
| Copper (mg) | 0.1 | 11.1 | Good | 11.1 | Good |
| Iron (mg) | 2.2 | 27.5 | Excellent | 12.2 | Good |
| Magnesium (mg) | 95 | 22.6 | Excellent | 29.7 | Excellent |
| Manganese (mg) | 0.6 | 26.1 | Excellent | 33.3 | Excellent |
| Phosphorus (mg) | 265 | 26.5 | Excellent | 26.5 | Excellent |
| Potassium (mg) | 44.8 | 1.2 | – | 1.6 | – |
| Selenium (mcg) | 0 | 0 | – | 0 | – |
| Sodium (mg) | 5.3 | 0.4 | – | 0.4 | – |
| Zinc (mg) | 1 | 9.1 | – | 12.5 | Good |
For Table Legend & Data Sources Information click here.
Other nutritional information for Chia Seeds (per 1 oz. – 28g serving)
| Other information | Amount | Rating |
|---|---|---|
| Calories (Cal) | 123 | – |
| Kilojoules (kJ) | 514.6 | – |
| Glycemic Index (GI) | – | – |
| Portion for GL (g) | – | – |
| Glycemic Load (GL) | – | – |
| Energy nutrients | Amount | % of Energy |
| Total Carbs (g) | 12.3 | 22.7 |
| Fat (g) | 8.6 | 62.9 |
| Protein (g) | 4.4 | 14.3 |
For Table Legend & Data Sources Information click here.